Workout Of The Day (May 20, 2023)

Workout Of The Day (May 20, 2023)


Here's a 10-minute yoga routine that you can follow:

  1. Mountain Pose: Stand tall with your feet hip-width apart, arms relaxed at your sides, and palms facing forward. Take a few deep breaths, grounding yourself and focusing on your posture.

  2. Forward Fold: From Mountain Pose, exhale and fold forward at the hips, keeping your spine long. Let your head hang heavy and allow your arms to dangle towards the ground. Bend your knees slightly if needed to ease tension in the hamstrings.

  3. Downward Facing Dog: From Forward Fold, plant your palms on the mat and step back into a high plank position. Press through your hands and lift your hips up and back, forming an inverted V-shape with your body. Keep your heels reaching toward the ground and actively engage your core.

  4. Child's Pose: From Downward Facing Dog, drop your knees to the mat and sit your hips back towards your heels. Extend your arms forward and rest your forehead on the mat. Take a few deep breaths, allowing your body to relax and release tension.

  5. Cat-Cow Pose: Come onto all fours with your hands under your shoulders and knees under your hips. Inhale, arch your back, and lift your gaze to the ceiling, creating a gentle backbend (Cow Pose). Exhale, round your spine, and tuck your chin towards your chest, drawing your navel towards your spine (Cat Pose). Repeat this fluid movement for a few breaths.

  6. Low Lunge: Step your right foot forward between your hands, aligning your knee directly over your ankle. Lower your left knee to the mat and gently sink your hips forward. Lift your chest and reach your arms overhead, finding a comfortable stretch in your hips and thighs. Hold for a few breaths and then switch sides.

  7. Bridge Pose: Lie on your back with your knees bent and feet flat on the mat, hip-width apart. Press down through your feet, engage your glutes, and lift your hips off the mat. Interlace your fingers underneath you and roll your shoulders back to open your chest. Hold the pose for a few breaths, actively pressing through your feet.

  8. Supine Spinal Twist: Lie on your back with your arms extended out to the sides, palms facing down. Bend your right knee and cross it over your left leg, allowing it to fall towards the left side of your body. Turn your head to the right and gaze in the opposite direction. Hold the twist for a few breaths, feeling the gentle release in your lower back and spine. Repeat on the other side.

  9. Corpse Pose: Lie flat on your back with your legs extended and your arms resting alongside your body, palms facing up. Close your eyes and allow your body to completely relax into the mat. Focus on your breath and let go of any remaining tension. Stay in this pose for a few minutes, soaking in the benefits of your practice.

  10. Seated Meditation: Come to a comfortable seated position, either on a cushion or a chair, with your spine straight and your palms resting on your knees. Close your eyes and bring your attention to your breath. Take a few minutes to observe your thoughts without judgment and simply be present in the moment. When you're ready, slowly open your eyes and carry the calmness with you into the rest of your day.

Remember to listen to your body and modify the poses as needed. Enjoy your yoga practice!



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