It's winter and cold out and a lot of you don't want to get out of the house. You can still do the yoga though. If you want to practice it, you can find some props around the house.
Cady O'Quinn with Sumits Hot Yoga joined KY3's Paul Adler on this Fit Life..
Adaptive Yoga is for every BODY. We mean that just because you see a pose on Instagram, that doesn't mean that's your goal today. Our goal today is to find poses that you can do comfortably by using different props, propping your body up and doing extensions for the arms or the legs and helping you feel good.
The first one is a balancing pose. People often say. "Why can't I balance. I fall down in yoga." So, grab a stool, grab a chair, grab a wall. You just use your fingertips for a little bit of balance (see video for demonstration of one leg balance pose). All the benefits are here. We're using lots of great stabilization for that standing leg. Some core strength is built by practicing the use of our stability muscles to stay tall. And, we know we're not going to fall. We have our hands protecting us.
As a teacher, I also hear that sitting is hard. So, whether you're just sitting cross legged people or in some other style, people will say that it hurts their back, its hurts their knees. So, grab one of your blocks. A really simple solution for a lot of people is simply to elevate your bottom. Put the block underneath your seat just to give you just enough lift and you can feel the low back is a lot more relaxed. This is a great option if you feel like you can't wait to get out of this position. And, a second option would be to bring blocks in or rolled up towels or they can be rolled up pillows from your couch. Keep it simple and prop those underneath the knees. And, if this is still just a little bit too much or too hard, maybe lean back against the wall and support your spine. Then, nothing is bearing too much weight you can just kind of breathe easy.
Then, one more option we'll use is something called a Yoga strap. We're going to turn around a lie down on our backs.
The purpose of the strap is to become an extension of your arms. So, lie down and your knees are bent. We have Yoga straps today. But, when I'm at home, I typically just use the tie strand from my robe.
So, we're gonna pick up the right foot and we're going to lasso around the right foot. You can fully extend the leg depending on your comfort level. Maybe you'll be lower than others, maybe your flexibility allows more stretching. The idea is that you don't have to cram your body up or really suffer to get a good stretch for you. And, you can get a nice calf stretch by gently pulling on the strap. You are completely in control of your range of motion.
Those are three different ways you can incorporate Yoga at home and improve your core strength and range of motion on this Fit Life.