NASM certified fitness trainer and registered Yoga instructor with over 10 years of experience in one-on-one training. Julia Chan trains her clients to achieve their fitness goals and how to live a healthy, fit and happy life.
Balancing on your tummy, lift and lower your arms, chest, and legs in the superman pose. Squeeze your back, glutes, and inner thighs for control. In the elbow plank position, push your shoulders past your elbows and glide from the balls of your feet to your toes and return. Then do side leg lifts. End with plank twists, opposite elbow to knee. Do each exercise for 1 min and repeat.
Repeated muscle movements above and below the hip joint make it tight, impairing our overall mobility. Stretching exercises open hip flexors, rotators and inner thighs, relieve lower back and sciatica pain, and improve circulation and overall flexibility. Try these hip-opening asanas: lizard pose, Anjaneyasana, pigeon pose, Gomukhasana and ankle to knee pose.
Here are realistic resolutions that can be integrated in your daily routine and doesn’t cause you grief. Start a journal - pen down your thoughts, it’s therapeutic. Explore new food, weekly - get out of your comfort food zone. Re-connect with your inner child by trying activities you always wanted to. Do less work - detach from your gadgets, connect with loved ones.
Anjaneyasana or low lunge, stretches hip flexors and strengthens quads. Agnistambhasana or double pigeon, increases range of motion in hips. Makarasana or Dolphin pose, strengthens core, arms and legs. Supta Matsyendrasana or reclined spinal twist, stretches shoulder, lower back and chest muscles, realigns the spine and supports healthy digestion.