Elevate with Yoga Rachael

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“Last November will mark two years of my yoga practice. Through this journey I’ve learned not to feed into society’s idea of what beauty is or what body type is “right”…or even how I should practice yoga. Because my practice is just that, MINE! And I want to share this with the world one class, one breath, and one asana at a time. We all start from somewhere! Like anything in life, yoga takes time and patience. Journey with me.”-Yoga.Rachael.com

We love Yoga Rachael so much that we had to share 2 of her poses that will elevate your body and spirit

UPWARD FACING DOG

yogarachealupwarddog

Benefits:

  • Expands your chest and shoulders.
  • Strengthens the muscles that control your shoulder blades.
  • Stretches your hip flexors and core musculature.
  • Strengthens your low back musculature.
  • Relieves some forms of low back pain.
  • Therapeutic for asthma sufferers as it opens your accessory muscles of breathing.

How-to: From a plank, gently lower knees to the ground and untuck toes. Keeping arms straight or only slightly bent, slowly lower belly down and forward. Hands are under shoulders. Drop shoulders down away from ears, bring shoulder blades together behind you, and breath body forward through your arms.

Tips: Try relaxing everything in your body other than what you need in your arms to hold you. To protect your lower back, pull your hands gently back toward you rather than pushing forward. Open your chest more forward than up.

CRESCENT LUNGE ON THE KNEE WITH PRAYER HANDS

yogarachealhighlunge

Benefits:

  • Strengthens: Quads, Hamstrings (legs), upper back, and shoulders (High lunge)
  • Stretches: Hip flexors, Quads
  • Opens the hips and chest
  • Stretches the arms, hip flexors, hip adductors, and calves
  • Develops concentration, balance and groundedness
  • Improves circulation and respiration, and energizes the entire body

How-to: The front knee is bent in a 90-degree angle directly above the ankle and the back knee is resting on the earth with the top of the back foot pressed firmly into the earth. The hips are squared and pressed forward. The inner thighs scissor towards each other. The pelvis is tucked under to protect the low back. The ribcage is lifted. The hands are together in prayer. The gaze is forward.

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