Do Yoga. Amy Roberto MS, YogaFit

Do you practice Yoga?  Yoga is a fantastic exercise that promotes flexibility, stress relief, strength, improves circulation, balance, core strength, cardiovascular conditioning, inner peace, presence and focus. This short list of benefits doesn’t even begin to translate how good this training can increase your physical and mental well-being. Moreover it can be done anywhere and no equipment is needed.  The tools of yoga are the poses or asanas that flow together or can be performed separately.

 

A few things to keep in mind when practicing yoga is body alignment (YogaFit). Establish a firm base with dynamic tension and core stability.  I like to equate this to standing up straight and firm where you are and with a commanding presence. Engaging  your core muscles helps to align the spine and creates hip stability. Keep your knees soft and align them with your ankles and hips. Relaxing your shoulders back and down, will reduce stress in the neck and shoulders. Put all that together and you should recall memories of your mom insisting you sit up straight, don’t slouch, etc. In addition, think of how you move and bend. Always protect your back by hinging at your hip, not bending at the waist. This will reduce the stress on your low back permitting your glutes and hamstring to function properly.

On the go or at home, try these free yoga apps, rated the best in 2016. I prefer Daily Yoga. Good luck. Namaste.

5 Minute Yoga: This is an animated app that provides short sessions. Instructions are clear and promote safety and modifications. Sessions are short and you can do then anywhere. A great app to share and practice with people you work with during a lunch or afternoon break.

Daily Yoga: Daily Yoga you can customize based on your experience practicing yoga. You decide your level from beginner, intermediate, to advanced. Instructions are clear and there is background music. There are over 500 poses a well as many different sessions and workouts. The sessions build upon each other however you can choose different programs out of the suggested sequence. Videos can last 5-30 minutes. You can find the routine that’s right for you. Even better, it helps you learn the foundational poses on your journey.

Simply Yoga: This yoga app has a beginner in mind. Instructions and the video are clear. You are able to pick your level and duration. You have to pay to go to level 2 however you can choose 20, 40. or 60 minute yoga sequence in the meantime.

You have a great take away from these apps.

Single out flows that are an all-in-one routine such as Sun Salutations. Sun Salutations are a great stand alone flow. Add a few more push ups during plank for a challenge.

Perfect stretches: Downward Facing Dog is a great stand alone stretch that be done on the floor, holding on to a railing or even at the kitchen sink.

Balance flows: Perform Chair and Tree Pose for extra balance practice.

Namaste.

 

About fairfaxep

M.S. Exercise Physiology National Strength and Conditioning Assoc. CSCS Titleist Performance Instructor
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