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Chair Yoga Poses for All Ages to have Best Posture and Less Stress

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Chair yoga poses is a viable option if you want to level up the yoga exercises. Yoga has been known for its low-impact form of workouts. But it has been considered significant because of the improvement in the flexibility of joints and blood circulation.

Chair yoga poses give all the benefits that a standing yoga has to offer. From the motion while seating, yoga poses can be as effective as doing yoga in standing positions.

But who can practice the yoga poses while sitting? Can you imagine it doing while in the middle of work? What could be the benefits of the chair yoga poses?

These yoga poses can be practiced by anyone, especially those who wanted to enjoy the great benefits. Mobility limitations are just the second reason. I have known many people practicing yoga, but they have no worries with space or equipment for doing it. 

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Classes are offering different yoga forms. You can find these places in the communities of retired senior citizens. Based on the study, senior or those in the age of 40 years old above, they considered doing chair yoga poses. Others also in favor of these yoga routines because of health conditions like obesity or brain health problems.

Nonetheless, we are not limiting them with the chair yoga poses. Everyone can perform it as long as the poses are appropriately executed. Just start with the easy or for beginners, then you can add more routines for additional benefits of yoga.

Best Chair Yoga Poses

Being said that, here are the chair yoga poses that you can start right away as they do not require any special equipment. 

1. UJJAYI BREATHING

Chair-Yoga-Poses-for-All-Ages-to-03Our body needs a proper yet comfortable way of breathing. Get a chair and sit at the edge of it. Then place your both hands on your waist, following a deep breath in through your nose. Slowly, make sure that it reaches the sides and your abdomen. After that, exhale slowly and repeat 10 times. That would help you to practice proper breathing.

2. CAT/COW POSE

Is it a cat or a cow? Either of the two, it has no difference at all. This yoga pose will improve your back posture, aside from proper breathing. While sitting at the edge of a chair, start inhaling but make sure that your back is forming an arch shape. It will make you look upwards. Then exhale through your spine, not the stomach. To do so, pull your core muscles. Otherwise, your back will be in straight posture too early. After exhaling slowly, do this pose five times to ease tension at your back and neck.

3. TWIST

Chair-Yoga-Poses-for-All-Ages-to-04If you want a quick yoga pose, then this one is for you. The twist is a sitting version of moving your hips in circles while standing. So if you are in a sitting position, push your hips in clockwise and counterclockwise. Make it quick to relax your hip muscles. Overdoing it may cause hip injury or muscles aching in your lower back.

4. SUN SALUTATIONS

It is another yoga pose that needs your upper body participation. With sun salutations, you can use your arms to create a relaxing yoga pose. Sit on a chair, then start breathing in and lift your arms. Then press over your heads with your palms. Exhale while your arms are floating back down to your sides. You can also add a twist with your wrists when exhaling. Consider doing this five times. Not more than that, so your spine will not get fatigued. It will also release tension in your shoulders and neck.

5. HIGH ALTAR SIDE LEANS

To do the high altar side leans of the chair yoga pose, you need to lift your arms and interlace with your fingers. Do this in front of you. Then, move upwards until you reach above your head. Hold this position. Slowly, lean to the right for three breaths and your left side alternately.

6. EAGLE ARMS

eglexuyVGSbYUYMostly, shoulders and back muscles need to be relaxed. Yoga chair poses can do something about it. With your arms at your side, stretch it like eagle wings. Next, bring your two arms in front of you but make sure that your one arm is under the other. Then bend your arms at the elbows and make a twist of your arms. Your palms should intertwine with each other. Hold this position for 5 seconds, then go back to the starting position. Do the same with your opposite arm on top. 

7. NECK STRETCHES

It is not only the shoulders and back, but the neck also needs stretching. As we know, the neck is getting lots of stress. And you can destress it while sitting down—no kidding with that. The first thing to do is put your right arm drape over your head until your palm reaches the left ear. Next, fall your head on your right shoulder slowly. Hold this position for five seconds. Then repeat on the opposite side. Ain’t this yoga pose relaxing to your neck?

8. HIP STRETCHES

There are lots of yoga chair poses, including hip stretches. The hip needs additional stretching aside from twisting. For this one, you need to bend your knee, either left or right. Make sure you sit up straight. Next, place your right ankle or over your left knee. Then lean forward and hold this position for five seconds. Repeat this on the opposite side to feel the full relaxation.

You can also try another pose. This one needs your legs to be wide open while pointing your toes out. Next, reach toward the floor but make sure that your one arm is inside one of the legs. You can do the right or left side. Then lift one arm upward and look up to your palm. Hold this position for five seconds. Do this on the opposite side. 

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Make chair yoga poses one of your workouts not to miss your exercise routine even when you have busy schedules. No more excuses if you are serious about your health, you will not miss a thing. Instead, you will grab any opportunities so you can have a quick stretching of your muscles and relaxation.

Pilates for Men to Fine-Tune those Muscles without Getting Injured

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Pilates for men holds plenty of benefits though there are challenges that may be hard to overcome. But there are some ways to do pilates for men without getting injured. Pilates workout can help your body to fine-tune the performance.

Pilates for men are movements which are concentrated but help your workout performance. This kind of workout can help you in many ways. Not only when you exercise, but in your daily routine, pilates for men can help your body feel better.

There are plenty of ways on how to do pilates for men, and you can see the difference. But knowing the benefits of doing this exercise will make a significant impact on your body.

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Benefits of Doing Pilates Workout

Muscle Development

In doing exercise, not all muscle groups are being taken care of. Some of your muscles used in daily movements are more durable than other muscle groups. In this case, the pilates for men’s workout will work for other tissues that do not get a lot of attention in daily movements. It also builds muscles which are disregarded during lifting.

Increase Muscle Flexibility

3rdptAkc2Hr3When doing a pilates workout, the focus of this workout is to focus on how muscles can be stretched to prevent injuries and strains. The pilates for men also ranges of motion.

Develop Core Strength

Pilates is crucial as it is also performed to build strength to your core. The power movement in your limbs. The actions hit your abdominals and ab muscle, which turns out to develop a six-pack.

While it strengthens the core, it also affects the pelvic, which helps most men to control this particular part of the body.

Proper breathing

Aside from muscle development and improvement of certain muscle groups, like other workouts, pilates improves proper breathing. Increasing focus on disregarded muscle groups, adequate breathing also considered being one of the benefits of pilates for men.

How to Perform Pilates for Men Workout

After knowing the impact of pilates on the body, here how you can get to start doing this workout, for a starter, the fundamental Pilates movements should be the routine. Improving spinal mobility, core strength, and postures are on top of why pilates for men is essential. Then, going to the next level of routine for pilates. This development brings better and powerful results after doing pilates for men.

Curling The Pelvic

Step 1: Lying on your back with arms by your sides is the starting position.

Step 2: Then inhale to prepare and press down into the floor. Exhale as you tuck the pelvis, making it lifts your tailbone off the mat.

Step 3: As you lift, squeeze the glutes to achieve a straight line from knees to shoulders and hold this for 3 seconds.

Step 4: Then reverse the movement by rolling down slowly and beginning with the spine until tailbone.

The pelvic curl is one of the pilates for men, which helps you to make a simple movement into more complex with flexibility and strength. The improvement of mobility will be the focus, which allows the additional movement of the spine.

Changes for Leg

Step 1: Your starting position is lying on your back. Bring one leg up, keeping your arms down by your sides. Make sure your legs are in the 90-degree place.

Step 2: Then, draw your abdominal muscles while maintaining a neutral spine. But do not arch your lower back.

Step 3: A tap to each toe gently and make alternate legs by hinging at the hip.

Step 4: For the final step, extend each leg straight and hover above the mat.

Why this workout? This routine can help your core strength. Pilates for men affects the core muscles if leg exercises are appropriately done. And let us not forget the arms.

Spine Twisting

Spine_twisting_poseweyw4eabStep 1: Lie on your back with legs in what we call a table position where your knees together, arms outstretched to the side with palms up.

Step 2: Draw abdominal muscles in and rotate your legs gently to one side keeping knees stuck together. It will cause your hips to lift off the mat.

Step 3: Return to the center and perform over again to the other side.

This workout can make a big difference when you are doing it correctly. A rotational component can make pilates for men productive to improve flexibility.

Lifting Chest

Step 1: Your first thing to do is lie on your back and make sure your hammock your head with your hands. Try to relax the neck when you do this.

Step 2: Then inhale and exhale while lifting your shoulder blades off the mat. When doing this, you have to use your abdominal muscles and not the neck.

Step 3: After that, rotate to one side gently. Do the same for two more times. Rest between sets.

It is one of the pilates for men for your abdominal muscles. The movements like obliques maintain a contraction of your muscles while rotating side to side.

Extending your Back Capability

Step 1: Lying on your stomach while drawing your abdominal muscles towards your spine before lifting the head and chest off the floor.

Step 2: Then keep the neck standing up while reaching your fingers down towards your toes. It will bring your shoulders back and together.

Step 3: Afterwards, the force should be working with your shoulder blades and upper back. Avoid doing some work to your lower back.

When you do this kind of routine, it has a different effect on your body. Most of the workouts are being done in front of us. But this routine will get your back in shape.

Sharing My Thoughts

While others are doing a workout, pilates for men can be the savior if you want more strength and flexibility. The results of the exercise can be perfect when proper repetition, rest, and sets of the routines are delivered.

For starters, pilates for men’s workout should start performing the basics. Then gradually increase conditioning if the body can endure more complex routines.

Ancient Workout Tips: Top 9 Best Practices and Tips for Workouts

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Ancient workout tips can help you build muscles, but the methods can be non-traditional. It means that you will perform workouts with old techniques. Do you wonder what ancient exercises are and the tips you will need to accomplish it?

Ancient workout tips will have a more significant impact on your body and exercise routine. You can choose what kind of workout you will do to get your body fit and healthy. Make sure you have to focus on what kind of ancient workout tips you will have.

Now, you are wondering how many ancient workout tips you will be doing if you know the right one for you. Your capability to perform the routines is essential since it will make your body and mind fit.

Being fit and healthy is vital to get your body prepared on whatever will come your way. We mean by this, if you are going to do some tasks and you will need to be physically fit to get it done, the ancient workout tips will help you.

The approach will be different from a regular exercise routine, so get ready for your body to feel the changes once you do it. So how will you start it?

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First, you will need to get yourself familiarized with the different ancient workout tips.

1. Sweat it while you are drunk.

Yes, you read it, right folks. Getting drunk is not an excuse for your workout. Intoxication is one of the reasons why you should sweat it out all that you had drunk before. In Greco-Roman gymnastics, the training of tipsy students should still be completed, but to be fair a little intense than usual.

2. Lifting hot cauldrons to build endurance.

Do you want to know how you will maintain your endurance? Ancient workout tips like ancient Chinese were doing before; they performed a sport of cauldron-lifting. It is one of the workouts involving picking up metal pots but without any poured water. It will test human willpower, which will lead to more endurance and preventing injuries from other exercises.

3. Make training when needed only.

ancw2When you feel tired, do not hesitate to take a break. Know your limitations when you are training. It is one of the ancient workout tips that you should probably know. Getting fit and keeping your body healthy, you will need to perform the Indian Caraka Samhita. It is one of the world’s oldest medical documents. Did you know that too much physical exercise can cause you extortion, exhaustion, consumption, and other side effects that can interfere with your workout? So, make sure you will have enough training.

On the other hand, you can pick short and simple exercises. Basic workouts are the keys, so you will be prepared for everything that will throw at you in the gym. According to Roman philosophers, training should not be strenuous because it will become pointless. Meaning, basic exercises, even if it is short, you can still do some high and low jumping. This routine will always maintain your routine with ancient workout tips.

4. Skip carbs diet.

Carbs are okay when it comes to your meal. But too much of it is not advisable when you are working out. How to replace carbs? Before, many Roman gladiators consumed a dense amount of barley porridge loaded with beans. But it has been an issue because barley porridge makes them too flabby. It became a hindrance during their practice. Guess this is not one of the best ancient workout tips.

5. Sand can be your thread mill.

Sprinters and runners can train through the sand for extra stamina. Do you believe this? One of the ancient workout tips includes this; according to Anarcharsis, a Mediterranean philosopher, the Greeks spent much of their time training through sands. Their sprinters and runners years ago became master of running, which they likely plant a foot solidly or getting a grip underneath the foot to prevent slipping.

6. Flexibility is a must.ancw3

Of course, when you do workouts, flexibility is a must. It is critical, like preventing yourself from slipping while running and sprinting. How would they practice flexibility in ancient times? One thing for sure, Egyptians already practiced yoga, but their antique workout tips involve bending over backward until her hands touch the ground behind him. Special right? But this is a 2000-year-old yoga practice that was proven to be effective.

7. Proper and focus on breathing.

How will you know if you are doing this, right? According to Chinese, between the 2nd and 3rd centuries, they had a medical argument when it comes to breathing. They put it in a phrase – “the human body requires exertion.” It is because our body requires proper breathing, especially when doing workouts, we need to focus on how to breathe. It is significant to help our lungs expand and improve respiration, in which it plays a vital role in personal well-being and designed a particular stretch, otherwise known as Tiger Pawning.

8. The violent movement to get toned muscles.

Do you have a problem with your muscles, not toned? It is one of the ancient workout tips which will create a violent movement. You can start doing some digging, rope-climbing, and extending the arms. It is perfect when you have a buddy during a workout to perform pulling downwards.

9. Keep your tone down.

When you do weightlifting, it is unavoidable that you will create sounds but keep it low. Refrain from making noise when you are doing the workout. It is one of the ancient workout tips that you should practice. It will seem to be understandable, but you have to make sure that whatever weight you will lift, nobody likes a noisy person in the gym. How to avoid being noisy during the workout? Well, discipline is the key to everything when you do exercises.

Our Insights

Ancient workout tips can be out of the blue practices when you exercise. But can you imagine that it is practical and you have to start it one by one so you can have better results?

But the key to these ancient workout tips is discipline. If you have lots of ancient techniques to be successful, but you lack the training to yourself what you eat and your habits, the result you will achieve is not satisfying. So when you workout, you will need to be disciplined with your time and schedule.

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