Hi Philosophers,
My high intensity interval training routines are amazing for melting fat, boosting your metabolism, and building muscle. All of this being said, these are high impact workouts and you don't want to overdo them and risk possible injury. The key to high intensity training is proper form and listening to your body. Something I've been doing lately is incorporating more yoga into my workouts to relax my muscles inbetween the more strenuous routines.
The great thing about yoga is that it stretches every muscle, tendon and ligament in your body, keeping you flexible and your muscles supple. Yoga builds strength and balance. If you have back problems, then you definitely want to do yoga a couple of times a week, because it will ease your pain.
Most people seem to know these things about yoga already, but yoga is not limited to healing your back or giving you more flexibility. Yoga can heal and ease all kinds of mental, emotional and physical disorders.
Today I will focus on yoga poses that will help your shoulders. The following poses will loosen the shoulder joints by increasing flexibility and releasing tension in your shoulders, chest and upper back; improve your posture; and strengthen your arms, wrists, shoulders and chest muscles.
When you are doing these poses, make sure to focus on your breathing. Breathing is the heart of yoga. Breathing is what differentiates yoga from stretching. Take deep breaths that fill up your diaphragm. Breathe in through your nose, and exhale through your mouth. Do your best to clear your thoughts and focus on your breathing. With each exhale, try to release more. Hold each pose for five deep, cleansing breaths. If it's comfortable for you, you can hold each pose longer.
The main thing to remember about yoga is that, unlike our interval training, yoga is not about competition or trying to do the perfect pose. Yoga is about doing the best you can, and doing what feels good to you. Yoga is about relaxation and calming your mind.
Namaste, my friends, which means the light within me salutes the light within you.
Monica
The Poses
Reverse Prayer Pose
If you find yourself hunched over in front of the computer for hours on end, you are going to love this pose. You can even do this one right at your desk!
How to do it: Come to an easy cross-legged position on the floor and bring your hands together behind your back in a prayer position. Do what is comfortable for you, but try to get your hands as high up your back as possible.
Modification: If you aren't flexible enough to put your hands in the prayer position, you can clasp opposite elbows instead.
Downward-Facing Dog Pose
This is a classic yoga pose and my number one favorite because it just feels so good! One of its many benefits is that it decompresses the spine and lets your upper spine rest and release, which is perfect for anyone with back and neck problems.
How to do it: Start on your hands and knees. Your hands should be shoulder distance apart. Straighten your knees so that you are in the shape of an inverted V, making sure your feet are about hip width apart. Try to work your heels to the floor, one at a time if you need to, and really push back on your hands so that you take the "bump" out of your back. I like to move my toes and the muscles of my face around in this pose to remind me to relax. I also like to turn my head from side to side just slightly to loosen up my neck.
Modification: You can still get a nice stretch in your shoulders by placing your hands on the seat of a chair instead of the floor.
Upward-Facing Dog Pose
Upward-Facing Dog Pose looks a lot like the Cobra, but don't be fooled. In Up Dog, you keep your arms straight, and in Cobra you keep them bent. This pose is amazing not only because it opens up your chest and improves posture, but it also strengthens your arms, wrists, shoulders and chest muscles.
How to do it: Lie down on your stomach. Your legs should be straight out behind you and the tops of your feet should be flat on the floor. Place your hands by your hips, bending at the elbows and spreading your fingers wide. Press into your hands, straightening your arms and lifting your chest up. Keep your thighs engaged as you put pressure on your hands and feet, lifting your thighs up off the floor.
Modification: You can take the pressure off of your lower back by slightly bending your elbows.
Side-Angle Pose with a Twist
Try this for an added challenge:
This pose will open the front of the body and your shoulders, and work your legs as well. If you can't quite clasp your hands behind you, don't worry....just do what is comfortable for you.
How to do it: Start standing and bring your left foot back about 3-4 feet or whatever is comfortable for you. Bend your right knee so that your thigh is parallel to the floor. Make sure your back heel is flat on the floor and toes are pointed slightly forward. Place your right forearm on your knee and bring your left arm straight up to the ceiling. Now drop your left arm back behind you and grab your thigh, rotating your chest towards the ceiling. You can stay here if that is all you can do.
Modification: For an added challenge you can drop your right hand to the floor then try to reach up behind your thigh to grasp your left hand.
Reverse Plank Pose
Reverse Plank will stretch your shoulders and build strength in your shoulders, arms, chest, wrists, and ankle joints. Plus it feels amazing and opens you up, fighting the dreaded hunched shoulders.
How to do it: Sit on the floor with your feet out in front of you and your hands flat on the floor behind your hips, with your fingertips facing towards you. Keeping your legs and arms straight, push into your hands and raise your chest and hips toward the ceiling. If it's comfortable, you can slowly let your head fall back to stretch your neck.
Modification: You don't need to raise your hips so that your body is flat. Only raise them as high as is comfortable.
Seated Spinal Twist Pose
If you have any kind of back or hip pain, the Seated Spinal Twist is going to be your new favorite pose. This gentle twist works wonders on releasing the muscles in your neck, shoulders and lower back
How to do it: Sit on the floor with your feet out in front of you, then bend your right leg and cross it over your left leg so that your right foot is on the outside of your left knee. Bend your left leg. Twist your torso to the right, focusing on twisting your upper back rather than your lower back. Put your right hand behind you for support and bend your left arm and place it on the outside of your right thigh.
Modification: You can keep your left leg straight out in front of you and twist your torso only slightly.
Bonus!
Happy Ending: Corpse Pose
There is nothing better than the Corpse Pose at the end of your yoga routine. Your body feels alive from all of the oxygen that you have inhaled. Your muscles are stretched out and you feel opened up. You have focused on your breathing and have cleared your mind. Now lie flat on the ground, let your feet flop open, let your hands fall to your side. Settle into it and get comfortable. Now get "busy" relaxing. Focus on your breath and with each exhale let go more. Wiggle your toes. Move the muscles of your face around. Let go. When you are ready to get up, slowly roll over to your side and gently move into a sitting, cross-legged position.
Namaste.
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