Flexibility and Balance Yoga Session
Goal: To focus on improving flexibility and balance through a sequence of yoga poses, helping to enhance joint mobility and body awareness.
Daily Benefits: This yoga routine aids in reducing muscle tightness, improving posture, and enhancing balance, which can help prevent falls and other injuries in daily life.
Warmup
- Gentle Cardio
Instructions: Begin with gentle movements such as walking or light jogging to increase circulation.
Equipment used: None
Duration: 5 minutes
Muscles worked: Cardiovascular system
Yoga Poses:
- Standing Forward Bend
Instructions: Stand with feet hip-width apart, exhale and bend forward from the hip joints, not from the waist, with hands on the ground or your legs depending on your flexibility.
Duration: Hold for 1 minute
Muscles worked: Hamstrings, calves, hips - Tree Pose
Instructions: Stand on one leg, place the sole of the other foot on the inside of your thigh, and balance. Raise your arms above your head.
Duration: Hold for 1 minute each side
Muscles worked: Legs, core (for balance) - Warrior III
Instructions: From a high lunge position, shift your weight onto your front leg, and lift your back leg while lowering your torso and arms forward, parallel to the floor.
Duration: Hold for 30 seconds each side
Muscles worked: Legs, core, shoulders - Seated Twist
Instructions: Sit with legs extended, cross one leg over the other, and twist towards the top leg, pushing against it with your elbow for a deeper stretch.
Duration: Hold for 1 minute each side
Muscles worked: Spine, glutes, obliques
Cool-Down:
- Instructions: Conclude with calming poses like Child’s Pose and Corpse Pose, which help relax the body and mind, integrating the benefits of your practice.
Duration: 5-10 minutes
Integrating this Flexibility and Balance Yoga Session into your weekly routine can significantly improve your joint health, flexibility, and balance, contributing to better overall physical health and well-being.
