Mobilityaka your ability to walk or move with easeis something you may not think about daily.
However, it should be!
According toresearch,mobilityis critical for functioning seamlessly and leading an independent lifestyle.
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That’s why it’s imperative to maintain a regular exercise regimen.
Downward Facing Dog
Downward dog strengthens your shoulders, arms, legs, and hands.
In addition, it stretches out your ankles, calves, hamstrings, and shoulders.6254a4d1642c605c54bf1cab17d50f1e
Start on all fours.
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Press into the balls of your feet.
Breathe in, and press into your hands.
Exhale as you lift your hips to assume a downward dog pose.
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“Press equal energy into all four limbs and draw your chest toward your thighs,” Hughes-Smith instructs.
“Release your head between your biceps.
Keep your tailbone in a neutral position.
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Engage your abdominals, and allow your rib cage to remain neutral.”
From downward dog, bring your torso forward so that it becomes parallel to the mat.
Your wrists should be aligned with your shoulders.
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“Root through your index finger and thumb to strengthen your hands,” says Hughes-Smith.
“Imagine you are pushing the Earth away with your arms and hands.
Separate your shoulder blades away from each other, and draw your abdominals firmly inward.
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Your head is neutral, neither lifted nor lowered.
Contract your quadriceps, and imagine you are squeezing a block between your inner thighs.”
In addition, it stretches out your back, hamstrings, and calves.
Helen Hughes-Smith
Start by standing with your feet in a wide stance, about three to four feet apart.
Hinge at the hips to fold forward, and press your hands on the mat.
If you’re unable to reach the mat, use yoga blocks.
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“Gently engage your abdominals and soften your back muscles,” Hughes-Smith says.
“Press equal energy into each footespecially through the ball and center of your heel.
Contract your quadriceps to allow your hamstrings to release.
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For lesser sensation, put a bend in your knees.
For greater sensation, straighten your knees and shift your further toward the balls of your feet.”
It also builds strength in your legs, spine, and back.
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Begin lying down flat on your back with bent knees.
Bring your heels as close to your sit bones as you’re able to with your feet hip-width apart.
Your arms should be at your sides with your fingers reaching toward your heels.
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“Keep your knees the same distance apart as your feet.
You may include a block between your knees to create even more engagement of your inner thighs.
Draw your shoulder blades away from your ears and bring length to your neck.”
This yoga pose also works on toning your abs.
Release your shoulder blades.
Utilizing a bolster helps your body restore.
Keep in mind that you may need an additional bolster or blanket if you have especially tight muscles.
“Align one yoga block at the tallest setting,” instructs Hughes-Smith.
Take a yoga bolster, and rest it along blocks to create a ramp.
Straddle the ramp, and bring your pelvis to the base of the ramp.
Inhale to elongate your torso, exhale, and release your torso onto the bolster.
This pose also stretches out your inner thigh muscles.
Stand tall on your mat.
Rest your right heel on your inner left ankle.
Form a prayer pose with your hands at your heart’s center, or extend them up and out.
“make a run at avoid your knee joint.
Root through your standing leg, and contract your quadriceps.
Repeat on the other leg.”
“You may do this posture without the use of props,” says Hughes-Smith.
“You might enjoy having a bolster under your pelvis for some softness.
Sit along a wall with one hip against the wall.
Lie down on one side, roll onto your back, and swing your legs up to the wall.
Your body should create a 90-degree angle at the hips.
Close your eyes, and breathe deeply.”
It also gives your neck, back, shoulders, and legs a gentle stretch.
Begin with your feet a bit outside hip-width, and softly bend at the knees.
Hinge at your hip joint as you let your torso “hang heavy” over the thighs.
“Tuck your fingers into the creases of your opposite elbows,” Hughes-Smith instructs.
“From downward facing dog, step your right foot forward between your hands,” Hughes-Smith says.
“Align your knee over your ankle bone at a 90-degree angle.
Press firmly into the ball of each foot, and engage your inner thighs toward each other.
Activate your abdominal muscles, and allow your chest to remain open.
Keep your head neutral and in line with the remainder of your spine.”
