Fly To Run – Have your world turned upside down (Part 5)

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Split

Benefits:
1. Stretches the hamstring and the entire back muscle.
2. Relaxing tight hamstrings and thigh muscles.
3. Improves flexibility of the hip joint.
4. Strengthening the legs.

  1. Stand with hammock in front at hip level. Place the arch of the left foot on the hammock and turn around to the opposite direction.
  2. Balancing the weight on the standing leg, extend the left leg towards the back. Bend the right leg and continuously diverting the weight towards the back making sure that the knees does not surpass the right foot.
  3. Place both palms down in line with the right foot, bring the chest to the knees. Slowly straighten the right leg and slightly lower the hips. Gaze forward.
  4. To deepen into the pose, reach the elbows to the floor and press firm.
  5. To recover, reverse the sequence.

Flying Downward Facing Dog

Benefits:
1. Stretches the shoulders, legs and calves.
2. Strengthens the arms, legs and the entire core.
3. Improves blood circulation to the brain.
4. Energising the body.

  1. Start with the DOWNWARD FACING DOG.
  2. Pressing the palms firmly on the mat and lift right leg up to align with the spine. Keep the hips hanging from the hammock and the palms and shoulder blades pressed down firmly, lift the left leg up next to the right. Keep lengthening the entire spine and keep legs strong.
  3. To recover, lower one leg at a time, walk the feet forward and slowly bring body upright.

Downward Facing Dog Pose

Benefits:
1. Stretches the shoulders, legs and calves.
2. Strengthens the arms and legs.
3. Improves blood circulation to the brain.
4. Energising the body.

  1. Stand with hammock in front at hip level. Spread out the hammock, tuck the top edge of the hammock under the chin and adjust the lower edge to grip below the hip joint.
  2. Walk two steps forward while leaning upper body forward to feel the tension of the hammock below the hip joint. Lean forward more as you step backwards right below the rigging point. Reach the palms down on the floor and start walking  backwards at the same time keep the hip hanging on the hammock.
  3. To deepen the stretch, press the palms down firmly on the floor and move to tip toes.
  4. To recover, walk the feet forward align with the hips and slowly bring body upright.

PRECAUTIONS:
Pregnancy, glaucoma, recent surgery (esp. shoulder, eyes, back, hips, hands or wrist), heart disease, very high or low blood pressure, easy onset vertigo, osteoporosis / bone weakness, recent head injury, cerebral sclerosis, propensity for fainting, carpal tunnel syndrome, severe arthritis, sinusitis or head cold, hiatal hernia, disc herniation or acute discogenic disease, recent stroke, artificial hips, radiculitis (inflammation of nerve root in spine), severe muscle spasms, botox injections (within 6 hours).


Chair Pose

Benefits:
1. Strengthens the lower and upper back.
2. Strengthens the entire leg muscle.
3. Improves coordination.

  1. Stand with hammock in front at hip level. Grip on to the hammock with the hands at shoulder width distance and feet hip distance a part.
  2. With the hammock as a balancing aide, reach arms forward, bend the knees, squatting down. Reach the hips down and back as if you were going to sit on the edge of a chair, bringing your weight to the heels of the feet. Do not bring the hips lower than the level of the knees.  Make sure that the knees are pointing straight ahead. To deepen into the pose, move to tip toes.
  3. To recover, press the heels down and straighten both legs.

Chair Pose Variation

Benefits:
1. Strengthens the lower and upper back.
2. Strengthens the entire leg muscle.
3. Improves coordination.
4. Tone the torso region.

  1. Stand with hammock in front of you at hip level. Grip on to the hammock with the hands at shoulder width distance and feet hip distance a part.
  2. With the hammock as a balancing aide, reach arms forward, bend the knees, squatting down. Reach the hips down and back as if you were going to sit on the edge of a chair, bringing your weight to the heels of the feet. Do not bring the hips lower than the level of the knees.  Make sure that the knees are pointing straight ahead. To deepen into the pose, move to tip toes.
  3. Twist the torso to face the left ,gliding the left hand up along the hammock. Right hand should remain at the start level, not higher than the shoulder level. Repeat on the right and recover as in chair pose.

 


Reiko Soo
Master trainer of Flyoga

The 38-year-old Reiko Soo is the founder/Master trainer of Flyoga® and the owner of Dreams Dance Studio. She obtained her International Yoga Instructor certification in 2005, and has 12 years of teaching yoga under her belt. She trained under renowned Master Manisekaran of Malaysian Yoga Society (MYS) and was awarded the Yoga Archarya certification by MYS. Currently, she holds Flyoga® workshops and teacher training courses for all levels, mainly in KL, Malaysia and Hong Kong. Drop Reiko an inquiry at dreams.dnc@gmail.com.

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