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Yoga is a great recommendation to strengthen the muscles around the joints. It provides greater flexibility and fluidity to our body which leads to better stability and posture.
Its therapeutic practice generates quality of life for people who, due to this pathology, feel discouraged, anxious and can even cause depression. Its low-impact exercises relax and help to reduce joint pain. This ancient practice that connects mind, body and breathing, helps us to stay cheerful, focused, relaxed and above all to feel owners of our body.
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Materials: You only need a yoga mat and a free space where you can be comfortable to relax.
Warm-up: Remember that before doing any physical activity, including yoga, you should warm up.
Excellent for relaxing and stretching the spine.
1. Standing on the mat with shoulders back. Breathe. Lower your head and relax.
2. Slowly lower arms and torso while keeping legs semi bent. Breathe and relax.
3. Place your hands on the back tibia, then stretch your back and neck upwards. Holding the position, you should inhale and exhale slowly and deeply three to five times.
4. Then, little by little, round your back by placing your chin on your chest. Holding the position, you should inhale and exhale slowly and deeply three to five times.
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Strengthens leg muscles.
1. Standing with your back straight. Feet apart no more than shoulder width apart.
2. Then, take a step backwards.
3. Keep your torso as straight as possible and bend your knee. This should not exceed the tip of your toes.
You must do eight repetitions and then proceed with the other leg. When you finish, return to the starting position, inhale and exhale slowly and deeply three to five times.
Strengthens arms and legs.
1. Standing on mat. Step one foot forward. The heel of the front foot should be in line with the arch of the back foot. Lower your torso and place your hand on the back tibia.
2. Then, raise your arm pointing perpendicularly to the sky and look straight ahead. Holding the position, you should inhale and exhale slowly and deeply three to five times.
Strengthens legs and abs.
1. Stand on the mat with your legs wide apart. Toes should point outward. Breathe and relax.
2. Then, with your back straight, bend your knees little by little. Your knees should not go beyond the tips of your toes. Raise your arms. Holding the position, you should inhale and exhale slowly and deeply three to five times.
Stretches and strengthens the middle zone.
1. Lying on your back on the mat with your arms outstretched. Raise your legs and bend them.
2. Then, little by little, drop your legs to one side until you reach the floor. At the same time you should turn your head in the opposite direction. Holding the position, you should inhale and exhale slowly and deeply three to five times. Repeat the procedure with the other side.
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Excellent for hip openers.
1. Lie on your back on the mat with your arms open. Raise your legs and bend them.
2. Take each of your feet in your hands and open your legs. Holding the position, inhale and exhale slowly and deeply three to five times.
Finally we can meditate with the posture that gives us more comfort to have connection with our inner self. Inhale and exhale slowly and deeply three to five times. Relax and stop thinking for that moment. Let go of everything that overwhelms you.
All photos are my own.
Photographer: @charsdesign
Camera: Canon EOS 40D
Editing: InCollage and Adobe Photoshop
Banner created with Canva
Translator free version: DeepL
Location: Caracas, Venezuela
Source: La Vanguardia, Arhantayoga and Mejor con salud
Sorry if there are any mistranslations or typos. My native language is Spanish
