For daily training videos, guided walking podcasts, as well as 30-day yoga and walking plans with meal plans and inspiration – Download The Start Today app!
For many, spring means a new beginning – And that’s not beyond our fitness routine. That’s why we’re focusing this month on improving both our mental and physical health and returning to our daily movements with modalities that feel twice as long.
If you feel the seasonal motivation to move again from hibernation, raw and move again, yoga is the perfect place to start. Posture fulfills double duty, adjusts muscles and releases tension while sculpting, and calms the mind.
Many people have a very specific vision of what a “yogi” is. You may think yoga isn’t for you, and that’s something you can’t do, but if your goal is to adjust your muscles, improve your balance and posture, reduce stress, and feel better mentally and physically. By making yoga a part of your routine over the next 30 days, you can sculpt your muscles while releasing tension, calming your mind in search of stronger, calming, and more content, Colleen says. Yoga Shanti He is a studio and author of the bestselling book “Yoga for Life.”
Dust your sneakers, roll out your yoga mat and join for the next 30 days!
30 Day Yoga and Walking Plan
This month we will alternate between days dedicated to yoga and days when we go out for a walk with sneakers lace. In the age of yoga, whether you are craving a more resilient flow or seeking challenges with strength-based practice, feel free to do the routines that speak to you. Colleen was a great way to master basic poses and offered a basic yoga flow routine that provided a good balance of resilient and more challenging movements. She encourages people to do this routine again and again.
Aim for at least 30 minutes on your walking day. If you don’t have time for a long walk, break it down into 5-10 minute walks throughout the day.
For a 30-day yoga challenge with daily video and guided audio walks, Download The Start Today app!
Yoga Tips for Beginners
The benefits of yoga are well known. This exercise is a less impactful way to build strength, improve flexibility and mobility, reduce pain and pain, while also increasing mindfulness and reducing stress and anxiety. While we don’t argue that yoga is good for the body and soul, many of us feel that it cannot or does not fit the “yogi” mold. Even Saidman Yee himself didn’t want to go to his first yoga class.
“She said, ‘Now, try this yoga with me.’ And I was going to go run. “But when I left that class, I didn’t look back. It looked magical. My body was balanced and my mind was clear. From that day on, I was passionate about sharing yoga and helping people connect with their bodies, calm their minds and find inner tranquility in the chaos of life.”
Are you new to yoga? Saidman Yee shares some tips that will help you start and actually enjoy it:
- Make yourself a beginner. If you’re new to practice, it takes time to feel comfortable moving your posture. That’s fine. Some poses can be frustrating. He said he especially says balance poses. “Our balance is very different every day. One day we can nail it and we can’t do it for days.” Give yourself blessing, try and fail, try again. Over time, you will find a rhythm on the mat.
- Quiet negative self-talk. “Self-criticism has to be recognized. The first step is to realize how your thoughts make you feel, and you can change that conversation so you can say something different to yourself,” said Yee. “The phrase “know” seems simple, but chit chats in our brains and social conditioning teach us something else. So, what I want to do for you is this little chatter, these little thoughts come and start to realize when I tell you that somehow you’re not enough. ”
- Do that about your mental health as much as your physical health. ““Physical posture, breathing, meditation and principles help us find compassion and self-acceptance.”
- Enjoy it. Not everything in life has to be that serious, Yee said. “We become adults and get out of the pose and think about the kids, ‘Did everyone see it? It’s so embarrassing. I’m so stupid.’
Basic yoga flow
This flow introduces many basic yoga poses, giving you a calm and balanced feel. It flows smoothly from one pose to the next, and is easy to stay with any person who is particularly in a good mood. Keep breathing with every movement.
Sitting twist
Start sitting on the ground. There is a right shin in front of the left, and sit in a tall position and come into the hidden position of your legs. Take your right hand to your left knee and take your left fingertips to the ground behind you. Reach out of your feet, keep your hands active, and gently twist your torso towards the left to make your spine taller. Take some breaths. Go back to the center and place your left shin in front of the right to switch between your feet. Repeat the twist to the left.
Bend in front of the side legs
Return the foot crossing again, so that the right shin is in front of the left. Turn your back towards this cross-sectional position, turn your torso, turn your right knee, and walk diagonally forward with your fingertips. I’ll use it and do as much as I can. Go back to the center and switch between the foot crossings. Repeat on the left side.
Cobbler’s pose
Spread your knees out, falling towards the ground, bringing the soles of your feet together. Turn your back against your spine and reach the crown of your head and arrive towards the sky.
Cobbler poses in the backbend
From the Cobbler pose, place your hands on the ground to pick up your hips and scooping a little further forward. Place your hands on the floor behind you, put some of your weight in your hands, and lighten your hips a little. He puts his head back a little, his gaze turns upward, and pulls his chest forward. Next, drop your chin towards your chest and turn your back a little round. Force it and keep the movement small. Continue alternating this backbend and forward bend, taking some breaths.
Cat cow
Come to all fours with your wrists under your shoulders and your knees under your hips. Lift your hips, move your chin and chest forward, then lift it up to the cow. Then you go around your back, drive your tailbone downwards, and pull your chin towards your chest for the cat. Start moving from the pelvis and return to the cow. Continue alternating several breaths.
Children’s pose
Make your toes and knees a little wider than your hips. Place your hips back on your heels. Stay on the finger pads and walk your hands forward. If possible, bring your head to the ground. If not, hover your nose over the ground. Take some breaths.
Downward-facing dog
Come on your hands and laps and keep your shoulders apart. Push your toes down and pick up your knees from the ground. Pull your hips back, thrust your butt into the air, leaving your knees bent. Straighten your elbows. Nodded his head and shook his head to release the tension around his neck. Breathes easily to relax your face and take a few breaths.
Gate Pose
From the dog facing downwards, place his right knee on the ground. Roll inside your left foot, keeping your legs straight and reach your left arm. Take some breaths. Place your left knee on the ground and take a few breaths from inside the downward facing dog before rolling it inside your right foot. Keep your right leg straight and reach your right arm. Come back into the dog facing downwards before moving into the Sphinx pose.
Sphinx Pose
Place your knees on the ground and lower them onto your belly. Place your elbows just below your shoulders and support yourself against your forearms. Place your inner wrist on the mat. Walk your feet a little longer and glue the top of your feet to the mat. Pull your chin and chest forward. Breathe here for a while. Lower the forehead to the ground.
Cobra
Take your hand near your chest and come out at your fingertips. Walk around your fingertips about 6 inches away from your torso. Push your toes down to the ground. Don’t aim for different movements here. Instead, gently lift your chin and chest, push your fingertips into the ground and into the mini-back bend. I’ll go down slowly. Do this twice more. Come to the dog facing downwards and slowly turn your legs to your hand. Stand and roll up.
triangle
Take a huge step and open it into wide straddles and if you have them, place one yoga block behind each ankle. Reach your arms straight to the sides, parallel to the ground. Turn the left toe at 15 degrees. Move your right toe forward 90 degrees. Pull your right hand down to the block next to your right foot. If there is no block, grab the shin. Reach your left arm straight up above your head and breathe. Inhale and stand, keep your feet parallel. Run it on the other side.
Wide legs folded forward
Stand with your feet parallel to each other in a large straddle. Bring your hands to your hips. Suck it and respect the sky. Exhale, hing your hips, and fold forward. Keep your hips along your heels and walk forward with your fingers as you pull your hips back. From the heel to the ground. Pass the downward facing dog, place its knees on the ground before sitting on the ground.
The wide legs are bent forwards when you sit
Start with the cobbler pose along with the soles of your feet. Then tilt left and straighten your right leg. Fold your left foot a little deeper. Walk your hands in front of you between your legs. Don’t force it. Slowly inch forward. You pass through the Cobbler pose and then play on the other side.
Cross the ankle front bend
From the Cobbler pose, draw your knees together, then bend your legs to straighten them. Cross the left leg to the left. Walk slowly through your toes on either side of your foot and take your chest towards your chest. Take some breaths. Cross your legs and cross the left leg on the right. Go back to the forward crease and take some breaths.
From knees to chest
Lie on your back. Pull both knees towards your chest. Keep the shoulders of your knees apart and grab both knees with your hands. It slowly sways back and forth.
I’m lying
They walk on their legs as wide as the mat, falling down their knees and resting on each other. Wrap your arms around your chest, drape them over your body, and embrace them. Take some breaths. Switch your arms so that the opposite arm is on top and take a few more breaths.
SabasanaFor final relaxation, keep your legs long and straight, and head towards the ceiling with your palms facing up. Close your eyes and focus on your breath. Stay here as long as you have time.
