Yoga routine and chocolate protein bars
An energizing yoga routine.
- Chair pose
Inhale and raise your arms over your head while keeping your palms together. Now, exhale and bend your knees, making sure they do not extend past your toes, and engage your abdominals. Relax your shoulders. Lengthen your tailbone towards the floor and turn your head upwards.
- Plank pose (chaturanga)
First get into the plank pose. Firmly contract the abdominals. Your feet should be placed the width of your hips, and your hands the width of your shoulders. Exhale and lower your pelvis, keeping your abdominals engaged and your arms close to your body, until you are a few centimeters from the floor. Push through your toes and slowly lower your body completely to the floor.
- Sphinx pose
Lying on your belly, push into your feet and open your chest while dropping your shoulders down and lifting your chest upwards. Elbows should be close to your body, the spine lengthened and your head turned upwards.
- Bridge pose
Laying on your back, bend your knees and place your heels near your bum. Exhale and firmly press your heels and arms into the floor to lift your hips up. Interlace your hands underneath you and push into your arms and feet to maintain the pose.
- Wheel pose
Bend your knees, making sure that they are parallel, and then bend your elbows to place your hands next to your ears. Fingers should point towards the heels. Inhale and push into your hands to lift your bum and place your head on the floor. On the next inhale, lift your hips upwards, pushing again into your hands. Relax your head.
- Seated forward bend
Sitting on the floor with your legs straight out in front of you, relax your body and bend your torso from the hips, leading with your chest. Grasp your ankles, feet or toes with your hands, bending your knees if required. With each exhale, try to bring your belly closer to your thighs. Remember to relax!