preparations before performing the split

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YOGA for the SPLIT

Esther shows her yoga sequence to shift your mood, and feel happy again !

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HAPPY FOR NO REASON – YOGA !!

www.YogaBodyNaturals.com – Discover the 7 Secrets of Nutrition & Flexibility in a FREE 7-Day email course. CLICK link above for details. The frontal splits is perhaps one of the deepest hamstring stretches of all. Every hamstring stretch helps prepare you for this pose, but it’s also good to practice this pose by itself since it’s very powerful. Remember, with your full bodyweight hovering over your hamstrings, it’s very easy to push too far here. So please be careful and follow my guidance closely so you stay safe. Let’s start together on our knees… Extend your right leg forward and flex the toes out in front of you on the mat. Very slowly and carefully, slide your right forward until you feel some resistance. Once you start to feel a stretch in your hamstring, you need to get your fingertips firmly planted into the floor or else on top of a block. We’ll use our hands for support to control the weight and pressure on our hamstring so it’s never too much. You want to feel a strong stretch—but no pain. You should be able to breathe deeply and comfortably in and out through the nose the entire time, and engage your quads to protect your hamstring. Your hamstrings are actually a group of big muscles on the back of your leg and they’ll loosen up quickly, even as we’re practicing now. As you feel your hamstring loosen, slide your heal a bit more forward and flex you toes and support yourself with your fingertips. Take at least 20 breaths here before switching sides. YOGA POSES …

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Yoga Poses: How to Do the Splits

www.yogabodynaturals.com — WANT TO IMPROVE YOUR FLEXIBILITY? Free, 7-day email course reveals 7 secrets of nutrition and flexibility. ARDHA BADDHA PADMOTTANASANA — Free Yoga Video Stretching exercise video series with Lucas Rockwood, founder of YOGABODY Naturals. Lucas demonstrates ardha badha padmottanasana for flexibility of the knees, hips, and ankles. ABOUT THIS YOGA POSE Yoga is a really safe practice, but people do hurt themselves regularly, usually when they are trying to move too quickly into a posture they are not ready for. Also, in yoga, often the poses that heal our weak areas of the body are ALSO the same poses that can hurt us if we’re not careful. Ardha badha padmottanasan, for example, is excellent for building strong knees, angles, and hips, but you need to be careful anytime you bend and rotate your knees. FLEXIBILITY IN JOINTS http Often, we talk about “opening up our hips” or “loosening up our spine.” But the truth is, when we want a joint to have more range of motion, what we want to “loosen up” is the connective tissues supporting that joint. So the knuckle on your index finger has a small amount of connective tissue supporting it compared with your hip joint. For this reason, you can “open up” your hands much quicker than you can your hips. You can also accomplish more with less, meaning less time and energy will produce greater results… this is why many us struggle with stiffness in the big joints. The hips, the knees, the shoulders …

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Yoga Stretching Exercises: Knees & Ankles

www.yogabodynaturals.com — I teach people how to double their flexibility using Gravity Poses & nutritional supplements to support limberness. Click on the link above to join my free, 7-day email course. SIDE BENDING Stand with legs apart and arms stretched wide apart and palm facing downwards. Bend towards one side with the hand on that side touching the foot on the same side and the hand on the opposite side curled over your head and pointing in the same direction as the other hand. Feel the stretch on the waist and hold the position for a few seconds. Repeat for other side. Repeat 8-10 times. This also increases the flexibility of the body. COBRA POSE Lie flat on your stomach with hands beside your chest, legs straight. Slowly raise the upper part of your body with your face towards ceiling. Try to maintain an angle of 70 degrees between the ground and the upper part of the body. Hold this position for a few seconds. Feel the stretch at your abdomen and the lower back. Concentrate on your breathing. Draw your breath in as you stretch and exhale as you come down. Slowly go back to the starting position. Repeat 3-4 times. After a few days, try to hold the stretch for as longer times. This is a yoga pose and is known to relieve back pain and work on the tummy. http CALF STRETCH Stand on a step on the front half part of your feet. Raise yourself and try to shift the weight completely on the toes. Feel the stretch on the calves. Slowly lower yourself and go slightly below …

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Yoga For Beginners: Thailand Free Class Video

www.YogaBodyNaturals.com — Food & nutrition play a huge role in your ability to stretch deeply. By supplementing specific nutrients and practicing a specific series of postures, it’s possible to naturally double your flexibility in less than 1 month. I have a free e-course that’ll get you started. Click the URL above. INSPIRING YOGA QUOTES “I did not come to yoga to stretch. I came to live.” Maya Breuer “Practicing asanas began to teach me about myself. The body is such a great school of learning. It makes you pay attention.” Lilias Folan “The challenge, and the opportunity, that Yoga presents to us is the possibility of breaking the conditioning cycle. We do this by becoming aware of the depth and pervasiveness of our patterns and, at the same time, by working to change them. And true transformation begins at the moment that we become aware of our actual condition.” Gary Kraftsow “What I want to say is that there is a strong relationship between yoga on the mat and yoga off the mat. I’ve really come to believe that the energy accumulated in practice has a lot to do with my ability to get clarity about the reality of things.” John Friend http “People sometimes ask me what difference practice has made in my life. The answer is it’s changed everything for me. And, in a funny way, it’s changed nothing.” Lama Surya Das “The most profound benefit of yoga and meditation for me has been a natural relaxing into my life. Obstacles are not so scary. I am more fluid, more curious …

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Yoga Stretches for Flexibility & Balance

www.yogabodynaturals.com — STRETCHING SECRETS REVEALED in a FREE, 7-day email course. Discover the secret connection between nutrition and flexibility. Yoga students only. FREE YOGA DROPBACK VIDEO Yoga backbends are one of the most fun and challenging of practices because they involve making the front of our body extremely vulnerable. Genetically, we’re hard-wired to guard our chest and protect our heart center; so in some ways, backbends are going against nature—but in a good way. DROPBACK BASICS Before you can do a yoga dropback, it’s essential that you are able to practice full wheel pose with straight arms comfortably for at least 30 breaths. Also called Urdva Dhanurasana, full wheel pose builds the foundation for this more advanced variation. HOW FLEXIBLE DOES MY BACK NEED TO BE? http I know many guys who are very stiff in their backs who can still do really nice, clean dropbacks. As mentioned, you must be competent at Urdva Danurasana (wheel pose), but after that, it’s mostly strength and balance. As in most backbending poses, the focus is on a strong and stable lower body and a loose and soft upper body. The further back you go, the more your body will instinctively close off your heart center, so you have to consciously tell yourself: “legs strong, heart open.” ROCKING BACK AND FORTH When you first begin learning dropbacks, it’s a good idea to practice the rocking technique. This is accomplished simply by “rocking” the weight primarily into your feet, then your …

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Backbend Yoga Poses: Ashtanga Dropbacks

Esther shows you a simple but brilliant exercise for when your lower back is stiff and painful .

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YOGA EXERCISE for STIFF LOWER BACK

www.yogabodynaturals.com — Double your flexibility in just 28 day. Click on the link above to join my free, 7-day email course. Since ancient days yoga exercise is considered as beneficial to both physical and mind of our body. A yoga exercise help us to achieve good health and makes our mind alert. Yoga exercises are considered as the perfect remedy for our physical ailments. Yoga exercise makes our body organs more active in their routine functioning and also has great effect on the internal functioning of our body. Stretches are the basic ways to make our body flexible and agile. Stretching should be done in right way ie slow and relaxed and not to bounce on it at once. http Before we do any of these stretches or yoga exercise or back exercises warming up is important as it contribute to us in a great way to reduce the various body injuries. It is said that warming up should be done for every physical exercise or activity. For every one of us it is important to remember that we should always dedicate some time for various stretches to keep our body flexible. Stretching can be done in the morning or the evening, but always, it’s best to do on an empty stomach. In the morning, you will inevitably feel stiffer, but don’t be fooled! The stretching progress you make in the morning (when you feel stiff) is just as beneficial and significant as the progress you’ll make in the afternoon when you feeling looser and more limber. To make you stretching routine easier …

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Yoga Exercises: Hatha Yoga Class Video

www.yogabodynaturals.com — You can learn flexibility and stretching secrets through my 7-day, free email course by clicking the link above. You’ll learn how nutrition and stretching technique are the most important factors for flexibility. In our modern lifestyle, we have become more sedentary and it has resulted in many people with tight, stiff bodies. We do not get much physical exercise, and with our hectic schedules and high-stress careers, things just get worse. Yoga offers a take-it-anywhere solution that anyone can benefit from. Stretching exercises helps us to loosen up our muscles and increases the blood circulation in our body. They strengthens our muscles and connective tissues, which ultimately strengthens our bones too. Stretching makes us physically and mentally more relaxed compared to most forms of exercise. Back-pain free yoga www.yogabodynaturals.com Yoga can be anywhere, and at any time, making it the perfect practice for people of all walks of life. Before practicing, you do want to make sure that your body is warmed up, your stomach is empty, and you have a clean, quite place to stretch. During stretching exercise we should always breathe deeply and never force or push into a posture. The “go-go-go” mentality is counterproductive, and yoga is a powerful practice that compounds upon itself naturally. No need for brute force! To begin a home practice, it’s smart to start with something manageable, say 20 minutes per day. From there, you can build and grow your practice to 50 or 60 minutes which is optimal for most people. More articles, research and info here: www.yogabodynaturals.com

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Flexibility Exercises: Beginner’s Yoga Free Video