Table of Contents
Table of Contents 3
Getting Started 5
Top Poses to Reduce Stress 6
Improving Flexibility 10
Instant Energy Boost 14
Fat Burning Poses 20
Your Daily Routine 24
Final Words 29
Sample Content Preview
Increasing flexibility goes hand in hand with enhancing your range of motion and improving the overall health of your joints, which in turn will work towards eliminating back and shoulder pain.
Improving your flexibility will also help you get more out of your workouts. In fact, flexibility is a core component to proper physical fitness because it plays a major role in your ability to increase range of motion and being able to complete a high-intensity workout routine effectively.
The key is to start off slow and steady. Instead of rushing into advanced poses that you may not be ready for, you’ll want to start off with a series of simple poses that supports muscle-building while helping you learn correct posture and safe alignment during your routine.
Here are a couple of poses to help you get started:
Eye of the Needle
This is a great pose for stretching out your hips and building your flexibility in a smooth and gentle way.
Step 1: Start by lying on your back with your knees bent and the soles of your feet flat on the floor.
Step 2: Next, place your right ankle on top of your left thigh while opening your right knee.
Step 3: Lift your left foot from the floor slowing and start to bring your left thigh towards your chest.
Step 4: Reach your right hand through the space between your legs in order to clasp your hands around the back of your left thigh.
Step 5: Bring your left knee towards your chest as close as you feel comfortable with.
Step 6: After 5-6 breaths, switch legs and repeat.
Another great pose for improving flexibility is one of the most popular foundational poses:
The Downward Facing Dog
Here’s the right way to complete this pose:
Step 1: Start with your hands and knees on the floor in a comfortable position with your buttocks pointed out and slightly up.
Step 2: Next, place your knees directly below your hips and your hands slightly forward (towards your shoulders). Spread the palms of your hands out on the floor and turn your toes under.
Step 3: Lift your knees up by curling your toes under as you move. Straighten your knees, draw your thighs back and lift your legs higher. Reach your heels down.
Step 4: Hold this position ensuring that your arms are straight and your thighs are pressed back, elongating your spine. Breathe in deeply and smoothly.
Step 5: Lower your knees to the floor to release the position.
Instant Energy Boost
Are you often finding it hard to stay focused and alert throughout the day? Need a quick pick-me-up without the caffeine?
Just a few minutes of yoga each day can give you that instant energy boost that gets you through the day.
Here are a few of our top energy-boosting yoga poses:
This pose helps energy circulate throughout your body while opening your chest.
The tree pose also works to stretch your shoulders, torso and thighs while building strength in your calves and legs. And when it comes to boosting your energy, the tree pose will do that and more, including improving your focus and concentration.
Here’s how to do this foundational pose:
Step 1: Begin by standing with your feet together, inner ankles and knees touching.
Step 2: Bring your hands together at the center of your chest. Exhale deeply, focusing on the pose.
Step 3: Shift your weight onto your right foot, then bend your left knee and move it upwards. Keep your spine stretched, reach down and clasp your left ankle. Place the sole of your left foot on your inner right thigh.
Step 4: Stand tall, keeping your focus on the wall in front of you in a straight line.
Step 5: Press your left foot into your inner right thigh while pressing your right thigh into your foot to strength your core and improve your balance.
Step 6: If you feel balanced, raise your arms above your head with your palms together. Breathe and hold for 5-8 breaths.
Step 7: Release, slowing exhaling while bring your arms down. Release your legs.
Step 8: Repeat on the other side.
“Like a tree, extend your roots down and blossom your arms up towards the sun. The stronger the roots, the taller the tree.” – Baron Baptiste
Tip: If you struggle with the tree pose, consider bringing your arms out to the sides for additional stability.
You can also use a wall to practice, placing one free hand on the wall for support.Other Details
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