대경대학교 국제협력총괄본부

If you like to do yoga at home, consider using the Aaptiv app to get instruction on yoga poses while you practice. If you’re interested in using the songs referenced in the routine, they are available for purchase here! Take 3 deep breaths here and release. It can be tricky so feel free to take the modified version where your hands stay behind your knees, helping to support your legs. If you spend a lot of time behind a desk or driving, you may find that you hunch your shoulders forward and spend little time sitting up straight. Chair pose sees us raise our arms overhead while bending the knees and sitting back, as if you’re going to sit in a chair. Transition slowly by bending your knees and lowering your pelvis. Step 5: Hold for 3-5 deep breaths before pressing into your feet (bending the knees for sensitive lower backs) and coming back to stand.

Take 3 deep breaths before changing sides, bending into your left knee. Step 3: Take 3-5 deep breaths before bringing your knees back to the mat. Step 3: Take 3 deep breaths before changing to the other side, starting by lifting the left arm up. 5. After 5-7 cycles of breath, inhale to bring your knees and chin back to their starting position, adjusting your hips if needed. On an exhale, begin to bend your knees and send your hips back, as if you’re going to sit on the edge of a chair. Step 2: On an exhale, stretch your left arm out and round to reach for your right fingers behind your back. Step 3: On an exhale, tuck your tailbone, draw your abdomen in, curling the back and bringing your chin to your chest. When stress hits, we tend to round the shoulders and close off the chest. Pause for a second, and then as you breathe out, press into your hands as you round your spine upward, all while tucking your chin into your chest as your spine rises. You then create a crescent shape with your body by rolling your hip to the right and moving your arms toward the left.

Start in a high plank position, then slowly lift the hips and buttocks away from the ground all the way towards the ceiling. Step 1: From an all fours position, spread your fingers and point your toes to the back of your mat. 1. Kneel on your yoga mat or a thick towel with feet together and knees shoulder-width apart. Keep your arms and legs in place, with your head between your arms, gazing to your knees. Ensure your knees are lined up with your hips and your hands are placed directly below your shoulders. Your weight should be evenly distributed between your hands and heels. You can use a belt if your hands don’t connect. If you don’t have access to a yoga studio, many live and on-demand classes are available online, in addition to countless instructional videos on YouTube that can be accessed at no cost. For CeCe's workout, you won't need any equipment apart from a mat and perhaps a pair of the best yoga pants, for maximum flexibility. Participants start to see improvements in their flexibility and strength. Not only will these yoga postures build heat in the body, they’ll also help you to improve your flexibility and potentially fight off any nasty winter bugs as yoga can help boost your immune system.

Keep your gaze forward to help lengthen the back of the neck and correct hunched posture. Feel free to repeat if your neck and shoulders need more attention. "In my case of facet joint inflammation, it’s not recommended to do poses like Sirsasana, as it would put too much pressure on the neck and could trigger a migraine," says Gythiel. It’s best to start with beginner classes and build a strong foundation. So, grab your best yoga mat and pull on your favourite yoga pants, and try out these 5 yoga moves for better posture. Start on all fours on a mat. Turn your right toes out so they face the short side of the mat and point your left toes in slightly towards the centre of the mat. To come out of the posture, breathe in and stand up straight or sit on the mat. By doing this posture, it can help to make standing straight more comfortable. Both physical and spiritual, surf and yoga work together to help a surfer achieve a clearer mind and a stronger body. The Cat-Cow sequence is a posture-fixing powerhouse, and can also help ease back pain. Step 4: Pressing into your forearms, roll your shoulders back and down away from your ears and lift your chest up.