The postures of the Board and the Warrior strengthen the torso

• April 29, 2024

Yoga can be done anytime and anywhere, or as part of another training. Always warm up for a few minutes walking, marching or a similar activity until your body and muscles feel warm.

Breathe deeply and fully while maintaining your postures, practice breathing from the lower abdomen and diaphragm instead of holding your breath in your chest. In yoga, a breathing cycle is an inhalation and an exhalation.

Do it in a quiet environment. Music, if used, should be calm and peaceful. Move within your own limits.

Exercises to practice

Warrior Pose:

Start in the mountain posture with the heels slightly separated, the legs straight, the chest raised, the pelvis in neutral position. Place your hands on your hips, take a step back with your right foot and only your right toes touch the ground, all your body weight should be on the left foot.

Keep your right leg extended in a straight line as you begin to lean forward from the hips. Balances the length of your body, from the right heel to your reach, on your left leg until the torso is parallel to the floor. Keep your weight evenly distributed through the inner and outer heel, with the level of the hips. Start with 5 breathing cycles until you reach 15.

Lift your torso up and return to the position of the mountain, repeat on the other side.

Plank posture:

You start on your hands and knees. Move the feet together until you are in balance on the toes. Keep your shoulders back and down, arms straight. This is the Plank posture .

Keep the Posture

In simple terms, it is demanding that you move-and maintain-the torso muscles as a unit. Instead of isolating your abdominal muscles, yoga postures help to lengthen the torso in general, fortifying it.

Think of your torso as a vessel through which numerous muscles interact. Your transverse abdomen, the deepest abdominal muscle, works with others in the lower abdomen. The posture straightens your spine and can make you feel (and seem) taller and allows your limbs to move more freely.

Video Medicine: Flexion+External Rotation Hip Opener | Feat. Kelly Starrett | Ep. 221 | MobilityWOD (April 2024).