Though he spent most of his time on camera, covering major sports events, Nick’s life-long dream was to become a sports columnist. Today, Nick researches and covers workout routines, exercise-related tips and tricks and sports diets. In need of an effective training routine? Look no further than Nick’s articles.+ info
During the time at home due to the quarantine, people spend much time sat down: at the desk, at the table, watching TV. But exercise is always the best option in order to keep fit. Try these Yoga poses and avoid losing muscle. They are energizing too!.
The habit of sitting on the floor is related to a healthy lifestyle and a longer life expectancy. There is also an exercise known as the sitting-rising test that helps doctors to estimate a person's life expectancy and the probability of injury. The doctors that designed this test associate the loss of muscle tissue with a bigger probability of falling down. To prevent it, you can try these yoga poses and fight fatigue.
1. Bound Angle Pose
Sit on the floor with your legs straight out. Bend your knees, pull your heels towards you and drop them. Finally, drop your knees out to the sides and press the soles of your feet together. You can bring your feet closer. Remember not to press your knees.
2. Standing Forward Bend
Stand up with your feet some inches apart. Breathe in and while you exhale, always maintaining your legs absolutely straight, bend forward from the hip joints in order to try to reach your toes. The emphasis is on lengthening the front torso as you move more fully into the position. If possible, try to reach the floor with your fingers or your palms to the back of your legs. Always remember to maintain your legs straight. With each exhalation, try to deepen the forward bend.
3. Cobra Pose
Lay on the floor with the top of your feet facing it. Place your hands below your shoulders. Press the tops of the feet and thighs firmly into the floor. Inhale to begin to straighten your arms. Lift the chest off the floor, reach a height at which you can maintain a connection through your pubis to your legs.
4. Dolphin Pose
Come onto the floor on your hands and knees. Set your knees directly below your hips and your forearms on the floor with your shoulders directly above your wrists. Firmly press your palms together and your forearms into the floor.
Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.
Press your forearms actively onto the floor and keep your shoulder blades firm into your back.
5. Plow Pose
From Salamba Sarvangasana (or shoulder stand), exhale and bend from the hip joints to slowly lower your toes to the floor above and beyond your head. As much as possible, keep your torso perpendicular to the floor and your legs fully extended. With your toes on the floor, lift your top thighs and tailbone toward the ceiling and draw your inner groins deep into the pelvis.
To exit the pose bring your hands onto your back again, lift back into Sarvangasana with an exhalation, then roll down onto your back, or simply roll out of the pose on an exhalation.