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Bend Your Way to a Better Mood

Discussions on "Bend Your Way to a Better Mood" in "Exercise & Yoga" forum.

  1. #1
    vijigermany's Avatar
    vijigermany is offline Supreme Ruler's of Penmai
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    Bend Your Way to a Better Mood

    Bend Your Way to a Better Mood

    Ever wake up on the wrong side of the bed and allow a bad mood to spoil your day? If you’re nodding yes as you read this, you’re probably not doing enough yoga.

    Yoga can help you power through your moodiest moments and leave you feeling empowered, playful, and upbeat. Backbends, in particular, can lead to a release of endorphins, those feel-good neurotransmitters produced by your body to create a feeling of well-being. Here’s a sun salutation that incorporates two lovely backbends to keep you feeling, flexible, upbeat, and full of happiness.

    Step 1: Start with your feet together. Inhale, bend your knees and drop your hips taking the weight into your heels with the thighs hugging toward each other. Keep your lower belly engaged and tailbone dropping as you sweep your arms up overhead, shoulder-width apart. Reach the arms up keeping them straight and active.

    Step 2: Exhale, fold forward as you straighten your legs and bring your hands to your shins or all the way to the ground next to your feet, if possible. Avoid rounding your spine and focus on elongating while pulling your upper body toward your legs. Keep a small bend in your knees if it bothers your lower back.

    Step 3: Inhale, keep your fingertips on the ground or your legs as you extend your chest and gaze forward.

    Step 4: Step or jump back into Chaturanga (yoga pushup, or plank). You’ll land or come into a position where your arms are bent at a 90 degree angle to your body with the elbows over your wrists and the shoulders in line with your elbows. Keep your gaze forward and entire body engaged. Exhale as you complete this move.

    Step 5: Inhale, push the ground away to lift your chest and straighten your arms into Upward Facing Dog pose. Your body should be lifted off the ground except for the tops of your toes and palms. Roll your shoulders back so they stack over your wrists and lift your heart upward.

    Step 6: Exhale, roll over to balance on the bottoms of your toes as you lift your hips and press into the ground to come into an inverted V-shape called Downward Facing Dog. Keep your arms straight, the base of your neck relaxed, and the sides of your body long. Press your thighs back to help draw weight away from your arms.

    Step 7: Inhale, lift your right leg up into the air keeping it straight and toes spreading.

    Step 8: Exhale, step the right foot between your hands and spin your back heel flat so that your heels are lined up. Inhale, bend your front knee bringing the weight into your heel and lift your arms and torso straight up over your pelvis. Square your hips forward, and reach your arms straight up overhead, pressing the hands together, if you can, and keeping the base of your neck soft.

    Step 9: Exhale, drop your left hand down onto the ground keeping your right arm up towards the sky. Start to roll onto the outer edge of your back foot (in the photo above, the foot is still on the inner edge).

    Step 10: Still exhaling and continuing from step 9, press into your bottom palm with a firm, straight arm as you lift your right leg up and over the hurdle of your back leg. Land on just the ball of your right foot. Inhale as you rotate your hips, belly and chest up to face the ceiling as you extend your top arm overhead spinning the palm down to face the ground. Let your head fall back and jaw release.

    Step 11: Look down and exhale as you pivot to the ball of your left foot and lift your right leg back up off the ground. Place your right palm back onto the ground and kick your right leg outward that it extends straight and rests on the outer edge of the mat or just beyond. Lift your left arm up towards the ceiling and rotate the palm forward so you can reach it long overhead. Press the mat away with your grounded hand to help lift your hips and fire your core. Try to press the entire sole of your left foot into the mat. Take a big inhale here.

    Step 12: Exhale as you place the left hand back onto the ground and sweep your right leg up and over the left leg, coming back into Downward Facing Dog.
    Repeat steps 7-12 on the left side.

    Step 13: Take five deep breaths in your downward facing dog then look forward towards your hands. Step or hop to meet your hands at the top of the mat.
    Step 14: Inhale, extend your chest as you keep the legs straight and the fingertips on the ground.

    Step 15: Exhale, forward fold long over your legs.

    Step 16: Inhale, raise your arms wide as bend your knees and sink your hips into a Chair Pose, and then exhale, and press your feet into the mat as you stand up straight to release.

    Ah, isn’t that better? Pass this post along to a friend to improve her mood, pronto.

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    Last edited by Parasakthi; 3rd Sep 2012 at 10:28 AM. Reason: External Link Removed
    vijaykumar12 likes this.

  2. #2
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    vijaykumar12 is offline Ruler's of Penmai
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    Aug 2012

    Re: Bend Your Way to a Better Mood

    Good and interesting post



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