In today’s fast-paced world, making time for health and fitness has become more crucial.
Fortunately, there’s no shortage of excellent exercise options to choose from.
Among them,yogais a holistic approach that promotes physical health while boosting mental well-being.
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Week 1
“In the first week, focus on foundations and alignment.
Foundational poses and breathing techniques are vital in any yoga practice,” says Murdock.
Straighten your arms and legs so you’re in an inverted V-shape.
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Drive your heels to the ground.
You may need to bend slightly in your knees if your hamstrings are tight.
Breathe deeply, and hold the pose for several breaths."
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Begin in a kneeling position.
Then, sit back on your heels with your big toes touching and knees slightly spread apart.
Take a deep inhalation, lengthen your spine, and exhale slowly while folding forward.
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Bring your torso between your thighs, palms facing down, and fingers spread wide apart.
Gently rest your forehead on the mat, and relax your shoulders and neck.
Hold this pose for several breaths.
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Incorporate at least two rest days that include light stretching and breathing techniques.
Vinyasa Yoga
Vinyasa is a dynamic yoga practice that keeps you moving and engages your core muscles.
It’s great for flexibility and fantastic for burning calories and promoting weight loss, according toresearch.
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“Vinyasa yoga dials in on the combination of breath and movement.
It’s often referred to as flow yoga.
The intensity varies depending on the class and the different levels of the participants.
It’s important to note that each move is synchronized with either inhalation or exhalation.
Conscious breathing helps to create a flow.
Fluid transitions and creative sequencing are also part of this practice,” explains Murdock.
“This practice is fast-paced with a challenging sequence of yoga poses.
“Yoga moves during this week should include heart-opening poses and backbends.
These moves can be challenging and require a certain level of technique to avoid injury.
Start slow with modifications and props and build on that.”
This move helps to strengthen the back muscles while improving your posture,” says Murdock.
“Lie flat on your stomach, placing your hands alongside your chest,” instructs Murdock.
This extended practice will allow you to combine multiple poses, strength, flexibility, and mindfulness.
Murdock says, “Test your strength with a balance and strength routine.
