Do yoga flow or vinyasa
- Vinyasa usually consists of three postures that smoothly flow into each other in sync with breathing. Vinyasa tones all the major muscles in the body, including the core, abdomen, and back. That’s what we need. Get on all fours with your palms just under your shoulders, and your knees exactly under your hip joints. Take a deep breath and as you exhale, move into the downward-facing dog position – straighten your arms and legs, raise your pelvis as high as possible, your fingers are spread out, your head hangs freely. Thus, your body looks like an inverted V. Hold this position for 5 breaths. Press with your palms and feet on the floor, push the mat with your hands forward and your feet backward, as if you want to break it. Try to stretch your pelvis up, lengthening the spine.
Exhale and lower yourself into the staff pose, which looks like a push-up in the lower phase. As you inhale, smoothly flow into the upward dog pose. Hold for 5 breaths. As you exhale, flow again into the staff position and hold it for 5 breaths. As you exhale, return to Downward Dog Pose. Repeat the entire stream 5 times.
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