Summer is here! Tone up for the beach!

Summer is here! Tone up for the beach!

The clouds have gone, the sky is blue, the sun in shining and the Vitamin D is causing you to feel refreshed, regenerated, and happy! Hurray!

Now to get ready to swap your socks & boots for flip-flops, and hoodies for swimwear…Now’s the time to Tone Up and rock your body at the beach!

Here are a few yoga workout tips from us to you…Before doing these, make sure you have your equipment ready! You will need: a mat, a mat bag, water bottle, and your happy spirit!

  • For the Arms -> A perfect yoga pose to strengthen your arms is the Dolphin Plank Pose. It’s easy to do: -Step 1: You want to create a sort of square shape with your body; So start by placing your hands on the mat directly under your shoulders, and with your knees directly under your hips. -Step 2: To get into the Dolphin pose simply lower your forearms to the floor, keeping your elbows directly under your shoulders. -Step 3: Tuck your toes in and slowly walk your feet back until your torso is parallel to the ground and your legs are straight (yes,that means knees up ladies and gents!). -Step 4: You want to try and keep your shoulders away from your ears, so press your elbows firmly onto the mat and engage your abdominal muscles, remember to keep your head gazing forward in a neutral position. -Step 5: Hold this pose for 5 to 10 breaths, and release by lowering your knees back onto the mat whilst exhaling. Well done!
  • For the Legs: The second pose we suggest is the Chair Pose (Utkatasana). This posture will strengthen your knees, ankles, calves & thighs, as well as work out the hamstrings and give you an intense stretch. Here’s how to do it: -Step 1: Stand up tall in Tadasana (this is Mountain Pose); -Step 2: Whilst inhaling, stretch your arms out and upwards, until your hands meets above your head and press the palms together; -Step 3: Your inner thighs must be parallel to each other, and then push your thighbones to go down towards the heels; Step 4: On an exhale, bend the knees and allow yourself to drop your pelvis, just as though you were about to sit. Once you reach this posture, try keeping it for 30 seconds to a minute; -Step 5: Release this pose by exhaling and returning to Mountain Pose. You should feel your legs and knees have had a good chance to stretch and strengthen.
  • For the Bum: What better pose but the Bridge Pose?! -Step 1: Begin by laying down on your mat; Step 2: Bend your knees whilst keeping your feet on the ground; -Step 3: Place your hands by your head by bending your elbows, and keep your fingers facing the body; -Step 4: On an exhale, push your body upwards and off the ground, causing you to perform a back bend. This requires using your upper body and abdominal muscles. Hold this posture for about 30 seconds. To extend the pose even more, try even lifting your feet up, leaving only your toes and hands to lift the entire body up. This is a very difficult pose to achieve, you should be proud if you manage it.
  • For the Abs: We thought about the Boat Pose. To do this posture, follow these simple guidelines: -Step 1: Sit on your mat with your legs straight in front of you with your arms parallel to your body and your hands and fingers facing in front of you as well. Lean backwards and whilst you do so remember to keep your back straight, this until you reach the “tripod” between your two sitting bones and tailbone; -Step 2: On an exhale, bend your knees and lift your feet off the floor. Once this is done, you can try and straightening your knees, and keep your toes slightly above eye level; -Step 3: Reach out with your arms to place alongside your legs on each side. Here you will definitely feel the abs working out! If this is too intense, simply place your arms alongside the body and hold your back thighs to keep the legs up; -Step 4:  Remember to breathe easily and try to keep the stomach flat and firm. You can stay in this position for 10 to 20 seconds, and repeat as many times as you deem necessary.

And there you have it! Four different poses explained to you in detail. Hope you enjoy it – Let us know if there is a pose that you practice and prefer to the ones we’ve chosen. Enjoy your days at the beach!

Yogamasti

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