While I have been in lockdown I have found it very helpful to establish some sort of morning routine that involves movement to energise and uplift me for the day ahead. Yoga does more than burn calories and tone muscles. It's a total mind-body workout that combines strengthening and stretching poses with deep breathing and meditation. There are more than 100 different forms of yoga but I thought I would share mine below as it is quick, simple and effective and I am likely to continue it even when I am out of lockdown.
- Meditation to increase mental clarity
- Childs Pose to help digestion, stretch low the low back and open up the hips
- Cat/Cow to bring warm the body and bring more flexibility to the spine
- Downward Dog to stretch, shoulders, calves, hamstrings, arches and hands
- Three-legged Dog provides all the benefits of of a downward dog plus stretches the side body and hips
- High Lunge to help with hip flexors, leg strength and balance
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- Warrior Two to strengthen the legs and stretches the hips and chest. Also develops grounded-ness and energises the entire body
- Plank to strengthen core
- Downward Dog to stretch, shoulders, calves, hamstrings, arches and hands
As highlighted in our latest article "Do's and Don'ts for a Helathy Immune System", making sure we stay active throughout the lockdown period is important as exercise has been shown to boost energy levels, mental health and promotes healthy circulation. This however, doesn’t mean you should start a strenuous exercise regime as studies show that an excessive amount of physical exertion may be detrimental to one’s immune system. So give these morning yoga stretch's a try and let us know how you go!
Reference:
https://covid19.govt.nz/individuals-and-households/health-and-wellbeing/exercising-safely/
Nieman D, Wentz L. The compelling link between physical activity and the body's defense system. Journal of Sport and Health Science. 2019;8(3):201-217.