7 Life Changing Stretches You Can Do in 7 Minutes (1 can be done in bed!)

mardi 1 mars 2016

For centuries, people have been participating in yoga practices as a form of meditation. Over the years, yoga has proven to have many health benefits: it helps you relax, it makes you more flexible and it strengthens your muscles. (Plus, it’s a great activity if you have diabetes, high blood pressure, high cholesterol or heart disease).
Though we would all like to add these things to our life goals and integrate them into our daily routine, the reality is, motherhood doesn’t always allow time for hour-long sessions of “deep breathing”. But who says you have to go out of your way for your physical health? Everyone knows that moms are the Queen of multitasking. And because we don’t want the integral role you play in the lives of your children to strip you of your own health, we’ve compiled a list of ways you can reap the benefits of yoga without having to change into yoga pants.
1. Mountain Pose can be done at nearly any moment of the day; when you first get out of bed in the morning, when you’re standing in the elevator or while you’re waiting in line.

How to do it: Stand tall with your feet together, relax your shoulders and keep your arms at your sides. Take a deep breath and raise your hands above your head with your arms outstretched and your palms facing inward. It’s important to ensure that your weight is evenly distributed as you do this. This pose improves balance and posture, and can help relieve back pain.
If you are reluctant to randomly lift your arms overhead in public, simply being conscious of the way your weight is spread out throughout your soles when you stand can improve your balance, and standing tall without slouching can do wonders for your posture too.
Tree Pose can also be done first thing in the morning, while you are waiting for the water to boil or at any moment really. All it takes are a few simple steps to improve your balance and posture.
How to do it: Stand with your arms at your sides and look straight ahead. Shift your weight onto your left leg and bring your right foot up so that the sole rests against your left thigh, keeping your hips facing forward. Once you are balanced, bring your palms to a prayer position in front of your chest. As you inhale, raise your arms over your head and keep your palms together. Hold this position for 30 seconds, lower and repeat on opposite side.

Warrior Pose is a good night time stretch. Before hopping into bed, try this quick stretch to increase your flexibility and help you burn calories as you sleep.
How to do it: Stand with your legs 3-4 feet apart and your arms at your sides. Turn your right foot out 90 degrees and your left foot in slightly. Your torso and your head should naturally face in the direction of your right foot as you turn your foot out. Stretch your arms out; one in front and one in the back, with your palms facing down. Bend your right knee 90 degrees so that your knee stays over your ankle. Look straight ahead over your right hand for one minute. Switch sides and repeat.
4. Triangle is a great stretch during commercial breaks. You can even do it in your office if you need a mental break from your work.
How to do it: Stand with your feet  3 feet apart. Turn your right foot out 90 degrees and your left foot in 45 degrees. As you do so, lean your torso over your right side and stretch out your right arm so that your hand touches your right ankle. Stretch your left arm upward with your palm flat and turn your head so that you are facing the ceiling. Hold this position for 5 breaths and repeat on the opposite side.
5. Seated Twist is convenient if you’re watching television or reading a book. This one stretches your shoulders, hips and back.
How to do it: Sit on the floor with your legs extended. Cross your right foot over your left thigh so that your right knee is facing the ceiling. Bend your left knee and let your left foot rest comfortably under your right butt cheek. Place your left elbow on your right knee and your right hand on the floor behind you. Twist your upper body as far to the right as you can, but keep your butt on the floor. Hold for 1 minute, switch sides and repeat.
6. Cobra is also easy to do during commercial breaks or right before getting into bed.
How to do it: Lie face down on the floor, arms at your sides and heels facing the ceiling. Bring your hands up to your ears and place them face down on the floor. Use your hands to lift up your upper body until your arms are completely straight and your chest is facing the wall in front of you. You’ll be stretching your abdomen. Squeeze your glutes while you’re in this position. Come back down and repeat.
7. Child’s Pose is great because because you can do this one in bed.
How to do it: Kneel down and sit up on your heels. Bring your torso forward until your forehead rests on the bed (or floor) in front of you. Lower your chest as close to your knees as you can as you extend your arms in front of you so that your hands rest face down on the bed.
Try these out for yourself and you’ll soon see that you don’t have to go far or spend hours of your time to stay healthy.


Fourni par Blogger.
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