You’re sitting in front of a PC all day or you stand a lot, perhaps even in an uncomfortable position. Your shoulders automatically fall forwards and your back becomes round. Pain in the knees or hips increases. Add to that an unattractive posture. Your body is tense and you keep thinking of a relieving massage. But in this current unusual situation, this is not always possible.
Yet that doesn’t mean you have to do completely without relaxation. The solution is simple: just go outside, enjoy the fresh air – and do some yoga. We have prepared three outdoor yoga exercises for you that will relieve your spine and improve your well-being. The different poses will help you to gain more confidence in your body – and provide you with physical relaxation free of charge.
Ustrasana – The Camel
This pose is a backwards bend. It improves the spine’s flexibility, and the intense stretch stimulates your digestion. Ustrasana may look like a pose for the advanced yoga practitioner but it is recommended for anyone for the stabilisation of the lower back. The important thing is to listen to your body and differentiate between muscular exertion and physical pain.
Before you start the exercise, ensure you are properly warmed up.
- Kneel on the ground with your upper body straight and your knees hip-width apart. Your feet remain on the mat, with your toes extended.
- Put your thumbs on the sacral bone and push your shoulders backwards.
- Keep your elbows close together. In this position, breathe in so your chest expands.
- Tilt your neck and shoulder blades back, while your hips automatically move forwards. Look up and let your head fall back so you can see the horizon behind you. You will feel a stretch at the front of your thighs.
Tips:
- Make sure that your shoulders don’t lift.
- Avoid hectic movements.
- If it feels safe, hold on to your ankles with your hands.
- Take at least five full breaths in this position.
- Straighten up again slowly.
Additional tip: if you’re having difficulties touching your heels with your hands, put two yoga blocks next to your feet.
More stability for your knees
To prevent pain during this exercise and for additional stability in the knees, we recommend the Sports Knee Support. It provides you with comfort and beneficial compression during movement.
Buy Knee Support now!Raja Bhujangasana – The King Cobra
This “threatening” pose is best carried out slowly and with great care to ensure harmony between body and spirit. This yoga exercise is great for strengthening the back and for opening the chest and shoulders to be able to breathe more freely. This pose has a strengthening effect on the whole body and provides you with mental peace.
Let’s do it:
- To prepare your body for the exercise, it’s best to start in the well-known Adho Mukha Svanasana, or “Downward Facing Dog”.
- Place your hands and knees on the ground.
- Straighten your elbows so your arms form a line.
- Spread your fingers and push your hands into the yoga mat. Distribute your weight evenly across your palms to relieve your wrists.
- Push your buttocks towards your heels and lift your knees off the ground.
- Your arms and legs will straighten automatically. Make sure your back stays straight.
- Your heels remain on the ground and your hands are firmly pressed into the yoga mat.
- Keep looking at the ground. Take a deep breath in this position.
- Now change to a press-up position and slowly lower your elbows to the ground. Roll your shoulders back.
- Your elbows are supporting your body. While you’re gently pressing your legs down, slowly push your chest forwards and up.
- Pull your shoulder blades down and your chest will open.
- Make a long neck. Your elbows are straight and firmly placed on the ground. Lift your upper body while your legs remain straightened.
- Inhale and exhale deeply. You can feel that your chest has more space to open up.
- Raise your eyes to the sky, slowly lift your legs and let your head fall backwards. Try to touch the back of your head with your toes.
- Hold this position for 10 to 15 seconds.
- Inhale and exhale.
- Before you exhale, place your body on the mat again.
Tip: you can conclude this exercise in the Adho Mukha Svanasana position.
Great stability during your yoga workout
The Crow is one of the most popular yoga poses that also looks impressive. During this exercise, you shift your entire weight onto your hands. Our Sports Wrist Strap will reduce excessive strain on your wrists and provide the required stabilisation.
Buy Wrist Strap Now!Virabhadrasana 3 – The Low Flying Warrior (Warrior 3)
In this pose, the buttock muscles are subjected to a little more strain in order to stabilise the hips better – which will benefit a healthy back. Lifting the leg strengthens the leg muscles, and balancing on one leg as well as keeping the tension creates stability throughout the body. You don’t have to master it at the first attempt. Don’t get frustrated if you start wobbling during the exercise. First practise keeping your balance by touching a wall, for example.
As soon as you feel ready:
- Make a big lunge with your legs, with the right foot at the front and the left foot at a 45-degree angle.
- Put your hands in front of your chest in a prayer position.
- Extend your upper body over your front knee.
- Transfer your weight to the front and lift your left leg parallel to the ground. Keep the tension in the standing leg.
- Focus on a point on the ground.
- Deeply exhale and inhale four to five times. Return to the lunge.
- Stand up straight again. Your hands stay together.
- Now put your left leg forwards. Make sure that you lengthen your spine.
- Keep your thigh straight and parallel to the ground while your lower leg drops to the knee. Your toes point downwards.
Tips:
- Make sure that your shoulders don’t lift.
- Avoid hectic movements.
- If it feels safe, hold on to your ankles with your hands.
- Take at least five full breaths in this position.
- Straighten up again slowly.
Additional tip: if you’re having difficulties touching your heels with your hands, put two yoga blocks next to your feet.
Strong calves for a stable position
The Revolved Lunge Pose helps to free your spine, hips and legs. You can perfect this exercise with our Sports Compression Sleeves Lower Leg to ensure a stable position and improve as well as strengthen your muscles. Let this product win you over during your next challenge.
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