YOGA | POSES & BENEFITS! YOGA EXERCISES FOR HIPS, BACK & GREAT FOR LOWER BACK!

YOGA | POSES & BENEFITS! YOGA EXERCISES FOR HIPS, BACK & GREAT FOR LOWER BACK!


BENEFITS OF EACH YOGA POSE 1. Butterfly or The easy pose. As much as it might seem easy it really does help open up your hips and its very calming, for a women it also helps with any menstrual pain and also lowers your anxiety so I recommend doing that. 2. This one also helps your back strengthen your back open up your hamstrings and each week you do it you can increase on your flexibility on getting lower and lower. 3. This is one of my favorite hip stretches, it really opens up your hips, your glutes and then if you put one hand on your knee and twist it also really opens and strengthens your spine just make sure you’re breathing in & out, not holding your breath and then when you twist to the other side you also open up your back and your shoulder. This one is COBRA really helps open up your heart and it’s great for back injury it strengthens your spine strengthens your chest your lungs, shoulders and your abdominal, it keeps your butt nice and firm, stimulates the organs. Okay here we’re going to do the downward dog you want to make sure that you press your heels all the way back and press into the ground like you’re pushing away the floor. The downward dog pose helps lengthen and decompress the spine it also stretches your hamstrings strengthened with your arms and it flushes your brain fresh oxygen calms your mind. The child’s pose do you guys see me do this one a lot because this really helps to relieve your back and your neck pain and also your hips and my hips have been killing me so I love to do the child’s pose because it really opens up your hips a lot. This one is my ultimate favorite the pigeon pose this really opens up your hips I’m always doing this one and it also helps stimulate the internal organs but the first way you can do it is put your hands down for a good stretch but then once you come up and open up your chest it opens up your hips even more and gives it a deeper glute stretch and release and sciatica pain it opens up your groins, then I also like to pull my foot back for a quad stretch but you don’t have to do this this is more of an advanced pose and believe it or not it also helps urinary disorders This is cat cow pose so you want to pull upcoming starting from your shoulders all the way when you press down you want to press from your shoulders and out through your gluts and then you want exhale this helps with your torso strengthening your shoulders, back, spine so you see here how I started from the bottom of my glutes pulled all the way up squeeze your glutes and squeeze your core tight and breathe out, then you exhale this also helps to release a lot of tension in , neck also if you twist your neck side to side that’s going to help open up your spine and your breathing. This is wide-angle seated forward bend so this is another advanced pose I recommend is first starting to come down on your elbows before you do it. Then as you increase each week after you go on your elbows then come forward and try walk all the way out this helps lengthen your lats and your back, spine and obviously opens up your hips. Really well your hamstrings and your inner thighs, glutes it’s a good stretch that I also like to take one arm over and open up my back and my lats especially when you’re sore this feels amazing, then just switch sides and get both sides, make sure when you’re doing this your breathing is good never hold your breath when you’re stretching because it’s how you really release the tension in your body. This one is deep lunge which they can also consider to be warrior one if you open up your body and your arms but i take this down and open up my hamstrings into a semi triangle which if you open up your arms you would open up your chest but this really feels good for your hamstring and your glutes. This is called the warrior to post you want to make sure your front foot is forward and your back one is straight and then this pose also helps strengthen your legs of course and your arms, it opens up your chest, shoulders and helps contract your abdominal organs but you need to make sure you’re breathing the entire time and you’re focused i like to come down into a side lunge just to strengthen my legs a little bit more and open up my glutes and my hips on each side and my hamstrings. The quad pool is very important it helps open up your quads but also when you reach back for your toes you’re also opening up your chest and your shoulders and then i like to go into my flamingo to practice and this really does helps open up everything in your body but it also is an advanced pose.