Take 30 minutes out of your day to increase flexibility, strengthen your core, and stretch muscles all over with this yoga routine suitable for beginners and advanced yogis alike.
The short routine, created by Move With Nicole, has been designed to help you stretch and flow into relaxation while working your core and maintaining a strong, flexible body. We recommend rolling out one of the best yoga mats for home workouts and scheduling 30 minutes into your morning, lunchtime, or nighttime routine.
Although the yoga routine is suitable for all levels of practice, if you have an injury or existing health condition, we recommend that you consult your doctor before starting any new exercise program. If you’re ready to get moving, here’s how you can do it.
Watch Move With Nicole’s 30-minute yoga routine:
“Open your heart and maintain a healthy spine with this 30-minute yoga workout flow,” says Nicole. You’ll begin the practice in child’s pose, sending focus and awareness into your breath: with each inhalation, Nicole encourages you to take in positive energy and with each exhalation, let go of anything that no longer serves you.
Starting any yoga practice with a gentle breathing exercise like this can help bring your attention to your body and be more present as you initiate the shift from the sympathetic nervous system (your engaged fight-or-flight state) to the parasympathetic nervous system, which is your state of calm, repair and relaxation.
Research has shown that doing regular breathing exercises or incorporating meditation into your routine can improve feelings of anxiety and stress and increase mind-body awareness.
We love how Nicole moves with elegance and grace across the mat, undulating through a series of popular yoga poses designed to build mobile shoulders and hips while stretching tight muscle groups like hamstrings, back, chest and the shoulders Unlike faster-paced Vinyasa or Rocket styles of yoga practice, this flow class slows things down so you can move each muscle group with care and attention.
The benefits of yoga are abundant; Regular practice engages the entire body, including all major muscle groups, and some styles of yoga can build muscle, strengthen bones and ligaments, improve stability and core strength, and increase balance, coordination, and stability general
For many people, 30 minutes of yoga is enough to improve their mood and reduce stress, but keep in mind that consistency is what makes the long run. So we recommend adding yoga to your exercise routine more regularly, even once a week, to reap the benefits.
If you’re eager to learn what a regular yoga practice might look like, our fitness writer did yoga every day for a month for the first time in 10 years, which can help yoga newbies understand what to expect.
We love the focus on the lower back and spine, but don’t worry if you don’t feel like Nicole during any of these poses—flexibility takes months to develop, so try each pose and rest where you need it .
For example, if you can’t touch your toes, you may have tight hamstrings, so bend your knees gently to provide more room during forward folds and lean back gently to protect your lower back. back
During the core exercises towards the end, focus on lengthening your spine and sitting tall, breathing as you move. Prepare your stomach and imagine someone pulling a rope from the crown of your head to help you stand tall without slouching.
The only exercise we do not recommend for beginners is the wheel pose, one of the last poses of the session. Nicole will walk you through glute bridges first, so if you’re inexperienced with wheels or have a tight back, we recommend sticking to bridges to start, which are a popular wheel prep exercise.
But most importantly, be kind to yourself during this short yoga routine and don’t beat yourself up if you struggle with any pose—yoga is less about ego and more about feeling good inside your body.
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