You should ideally perform this graceful cycle of 12 basic postures in the morning, to prepare you for the day ahead. For an aerobic workout, repeat for 20 minutes.
1. Stand with your feet together (or hip-width apart if you find it easier) and your palms together in-front of your chest. Distribute your weight evenly. Take a few slow, deep breaths and keep your shoulders down and your neck straight. Avoid arching your mid-spine; tuck in your abdomen in towards the spine.
2. Take a deep breath in, relax the area below the rib-cage and expand your ribs outwards and forwards. Lift up your arms and stretch back, pushing your hips forward but keeping your legs straight. Look up. If you have a weak, painful neck, look straight ahead and just stretch up your arms.
3. Breathe out slowly and fold forwards, pulling your arms in-front of you before reaching down to place your palms on the floor. Your hands should remain in this position for the rest of the sequence. Lower your head towards your shins, relaxing your neck. If you can, straighten your legs; if your back is stiff; bend your knees a little. If your wrists are painful, place your knuckles on the floor.
4. Breathe in and take your left leg back, resting the knee on the floor, with your toes curled under. Stretch your right knee forward, while keeping your heel on the floor. Straighten your upper back and neck.
5. Hold your breath and take your right foot back to join the left one. Support your weight on your hands and toes. Keep your spine in line with your head and look at the space in-between your hands.
6. Breathe out and lower your knees to the floor by bending your arms. If your arms can’t hold you, lower your knees to the floor first. Now lower your chest and forehead to the ground without dropping your hips.
7. Breathe in and lower your hips to the floor. Point your toes and then stretch back. Press your shoulders down (you may need to bend your elbows), keep your upper back straight, push your chest forwards and look up.
8. Breathe out, curl your toes under again and lift your hips to form an upside down ‘V’. Stretch your heels down gently to touch the floor and relax your head down, Stretch out your arms and keep your spine straight.
9. Breathe in and step your left foot forwards in-between your hands. Rest your right knee on the floor and straighten your neck as in step 4.
10. Breathe out, bring your right foot beside your left one, straighten your legs and fold forwards, as in step 3. Try to bend from the hips and not the upper back.
11. Breathe in, stretch your arms out in front of you and then lift up and stretch back as in step 2.
12. Breathe out and lower your arms into the prayer position as shown. Stand straight and tall, distributing your weight evenly. You’ve completed 1 round. Repeat 2 rounds initially, building gradually to 12 rounds.
These postures, if done correctly, will improve your concentration and productivity in your daily activities, improve your overall health and help you maintain a good physique.
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