STRETCHING STRAP. For relaxation and stress reducing. IMPROVE YOUR YOGA PRACTICE WITH 12 YOGA EXERCISES FLEXIBILITY AND BALANCE IMPROVEMENT

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1 Sport2People Presents... IMPROVE YOUR YOGA PRACTICE WITH STRETCHING STRAP For relaxation and stress reducing. 12 YOGA EXERCISES FLEXIBILITY AND BALANCE IMPROVEMENT HELPS YOU STRETCH FURTHER

2 Benefits of Yoga Derived from the Sanskrit word yuji, meaning yoke or union, yoga is an ancient practice that brings together mind and body. It incorporates breathing exercises, meditation and poses designed to encourage relaxation and reduce stress. Practicing yoga is said to come with many benefits for both mental and physical health, though not all of these benefits have been backed by science: Yoga is known for its ability to ease stress and promote relaxation. Several studies show that practicing yoga can lead to a decrease in symptoms of anxiety. In addition to improving your mental health, some studies suggest that practicing yoga may reduce inflammation as well. Yoga may help improve heart health and reduce several risk factors for heart disease. Can improve the quality of life Some studies show that yoga may have an anti-depressant effect and could help decrease symptoms of depression. Yoga may help reduce chronic pain in conditions like carpal tunnel syndrome and osteoarthritis. Yoga may help enhance sleep quality because of its effects on melatonin and its impact on several common contributors to sleep problems. Many people add yoga to their fitness routine to improve flexibility and balance.

3 Yoga incorporates many breathing exercises, which could help improve breathing and lung function. Studies show that yoga may stimulate the vagus nerve and reduce migraine intensity and frequency, alone or in combination with conventional care. Yoga encourages mindfulness, which may be used to help promote mindful eating and healthy eating habits. Some studies show that yoga can cause an increase in strength, endurance and flexibility. WHY USE STRETCHING STRAP WHEN PRACTICING YOGA? Using a stretching strap is a good way to get some self-help into your yoga practice. No matter what your level of experience is, a strap can provide useful help on alignment and posture. Stretching strap can help bridge the gap in certain poses, create more strength through resistance and also help increase flexibility. Remember not to get too excited and pull your way into postures with force! Always listen to your body and let your body open up in its own time. There are countless ways to use the strap. Start exploring different ways to make it a part of your everyday yoga practice!

4 12 YOGA EXERCISES FOR RELAXATION AND STRESS REDUCING

5 SEATED FORWARD FOLD This seated stretch is a traditional, common preparatory pose to begin any sort of movement you plan on doing. The more you do this stretch before any sort of sport or activity, the more flexibility and range of motion you will create. Come into a seated position on the mat and move the fleshy part of your gluteal muscles to feel your sit bones grounding into the earth. Be sure you are not dumping in your pelvis, so an engaged low belly will help deepen your stretch and find length through your spine. To begin, place the strap around your feet. Keep the feet and toes flexed, allowing energy to run through the entire leg. Create tension with the strap by making sure your feet stay super active! Keeping the legs engaged, pull the strap so it s taut and hinge from the hips as you walk your hands down the strap to start to create some resistance. Nothing is forced in this, so pause when you feel your edge. After a few breaths, gently increase the stretch and hold for a few more breaths and then slowly release.

6 DOWNWARD DOG Downward facing dog is a very beneficial pose. This posture will lengthen your spine, stretch your legs and hips, open your shoulders and chest and improve your circulation all at the same time. If you only have time for one pose after a long stressful day at work or home, perform this one. Using the stretching strap can help you keep the arms in the perfect position so they are perfectly align and spread out during the pose. Put the strap on your forearms, right below the elbows or at the wrists, whatever suits you best. Starting on your hands and knees, tuck your toes, straighten your legs and lift your hips toward the ceiling. Step your feet a bit backward if necessary and spread your fingers wide. The most important thing in this pose is to keep your spine long, so if you feel your back rounding, try bending your knees. Hold for 10 deep breaths.

7 BRIDGE POSE / Setu bandhasana Bridge pose is a good gateway pose to backbends. It s one of the more accessible backbends poses in yoga and is a good place for beginners to begin practicing backbend poses. It will also strengthen your core, lower back and legs. Start by positioning the strap around your ankles, then lay on your back, feet on the floor, knees bend. If you extend your arms, you should barely touch your feet. Then bring your hips and torso off the floor. Grab the strap with your hands and pull it towards you. Roll your shoulders down your neck and pull shoulder blades together to open up the chest. Push your hips towards the ceiling, feet and shoulders pressing down into the floor, chin lifted from your chest. Stay in the pose for a couple of breaths, then slowly lay down.

8 DANCER S POSE / Natarajasana This is an amazing heart opening standing posture that requires balance, strength and flexibility. Choose a loop on the end of the strap and place your foot in that loop. Stand close to a wall for safety and bring your hands up while holding the other end of the strap, pointing the elbows toward the sky. Press onto the strap and start walking your hands along the loops on the strap, making it shorter. Hold this balancing pose for a few breaths, keeping the glutes engaged to protect your lower back. While slightly leaning forward, keep the heart lifted as the foot gets closer and closer to your hand. Hold this for a few breaths and then slowly dismantle. Switch sides.

9 HEAD-TO-KNEE POSE / Janu sirsasana This is one of the most powerful and highly regarded asanas because it targets the spine and abdominals. Head-to-knee or forward-bend pose lengthens the spine and the back of the legs. It also improves circulation to the legs, spine and abdomen. Great for those who sit too much and important for those who engage in vigorous exercise like jogging or tennis and need to stretch their overworked legs and back. We recommend this pose to everyone with back problems by releasing tension in the lower back. Start in Dandasana (Staff Pose) and bend your right leg, bringing the foot close to the left inner thigh. Choose a loop on the strap and place it around the ball of the left foot. Hold on the strap and slowly lower yourself toward the extended leg. Remember, don t pull with force!

10 COW FACE POSE / Gomukhasana Arms Our shoulders can hold a lot of tension and tightness from hours spent hunching over a computer screen, driving, exercising, etc. It s important to spend time reversing these movements to maintain mobility. This stretch is a great way to release tension and create more space in the shoulders. Come into a kneeling position or sit cross-legged in Sukhasana (Easy Pose). Start holding the strap in one hand. Lift the strap overhead and bending the elbow, drop the strap down your back. With the opposite arm, bend the elbow and reach behind your back for the strap. From here, you should be able to walk your hands closer together with the strap. You will create a deeper opening through the shoulder girdle and also increase range of motion through that joint. Be sure to keep the belly drawing in and up, navel to spine, as you lift the back of your head and create length through the spine. This technique will also deepen the stretch through the shoulder. Pause for 3 to 5 breaths, and then switch sides.

11 DOLPHIN POSE / Ardha Pincha Mayurasana This pose is a great way to build strength in the shoulders. A common misalignment in this posture is that the arms are too far apart, creating a risk of injury. Using a stretching strap in this pose teaches proper alignment, so you know you are doing it correctly. Put your arms through 2 loops on the strap and slide it up around your biceps. Make sure the elbows and forearms are in line with the shoulders, creating an L shape with the arms. The forearms should be parallel with each other, with a straight line from your wrist to your elbow. Hug your elbows in towards the midline to activate the biceps and triceps, toning the arms. Make sure the strap has tension and come onto all fours or Table Top Pose. Place your forearms on the mat, making sure you are creating that L shape with the arms. Tuck your toes and lift your hips. Begin to walk your toes a few steps closer to your face. Drop your gaze slightly to create length through the cervical spine and shift your shoulders over the elbows for strength and heat. Hold this for 10 breaths.

12 BOAT POSE / Ardha or Paripurna Navasana As an ab and deep hip flexor strengthener, Boat pose requires you to balance on the tripod of your sitting bones and tailbone. Despite the effort and many actions involved, finding stability in this posture can help calm and align your body, mind and emotions. Sit on the floor with knees bent, feet flat and legs together. Place the strap under the balls of your feet, holding on to the ends of the strap. Lean back slightly and lift your heels an inch or two off the floor. Lift up your legs slowly, pulling the strap and make sure your lower back stays extended, not rounded. Push through your feet to the strap. Extend your legs fully for the Full Boat.

13 TREE POSE / Vrksasana Practicing balancing poses in yoga, such as Tree Pose, will help you gain both physical and mental steadiness and poise. Tree Pose improves focus and concentration while calming your mind. With a help of a strap, you will master this pose quickly. Start in Mountain pose, feet are shoulder width apart, hips are even, shoulders away from ears, the chest is open, the spine is long and your gaze forward. Move your weight to one leg. Place the other foot in the strap, bring the same-sided arm around your back and grab the strap. Pull the strap and leg up so the leg is on your thigh or your hip. Never place the leg on the knee joint. Breath deeply 5 times and then slowly change the side.

14 SEATED SPINAL TWIST This deep seated twist has the power to transform your spine. It increases spinal rotation, boosts blood flow to the disks and builds strength and flexibility in the erector spinae muscles, the tiny muscles that support the spine. The stomach, intestines and kidneys get a nice squeeze, stimulating digestion and elimination, while the shoulders, hips and neck get a wonderful stretch. Begin in Seated Staff pose. Bend your right knee and place your right foot on the ground outside of your left thigh. Grab the strap with your left hand and place your right hand on the ground behind your sacrum. Inhale deeply to lengthen your spine then take your left elbow on the right side of the bended knee. Inhale to grow tall through the spine and exhale to twist your torso. Put the left hand holding the strap under your bend knee and find it with your other hand which is behind your back. Grab it with both hands, lift up through the spine and twist the torso. Breath in and release the pose. Repeat on the other side.

15 BOW POSE / Dhanurasana The Bow pose extends the body back into the shape of a bow as the arms reach back straight and taut, forming the string of the asana. Dhanurasana is a superb back strengthener that can help vanquish the postural enemy of rounded shoulders. Regular practice of this pose helps keep the spine flexible and counters the tendency to slump forward. Lie face-down on the mat, position the strap on your ankles and take one end of the strap in each hand. Keeping the legs hip-width apart bend your knees and flex your feet. Walk your hands down the strap so they are as close to your feet as possible. Bring your heels toward your buttocks as you draw your abdominals in. On an inhalation string the bow by moving your shins away from your buttocks, letting this action draw your shoulders back and lift your head and chest off the floor. Focus on lifting your ribs and thighs off the floor and ground yourself on your pubic bones and hip points. Flex your feet and lift the soles toward the ceiling so that your knees and as much of your thighs as possible are off the floor. Keep your neck long by extending the crown of the head toward the sky. If this bothers your neck, gaze forward.

16 CHILD S POSE Complete your yoga sessions with some relaxing poses. Child s pose is a beautiful and beneficial pose to include in your practice, as it will gently open any areas where you re still holding tension, as well as realign your spine and relax your mind. From all fours bring your feet together behind you. Bring your hips back so they are resting on your feet or heading in that direction. Stretch your arms out in front of you or place them alongside you and rest your forehead on the floor. Breathe deeply as your shoulders, chest, lower back and hips relax and open up. Rest in this posture for 10 breaths, or as long as you need.

17 WHY NOT TRACK YOUR PROGRESS? This is a great way to motivate yourself to continue with your new yoga routine. SHARE YOUR PHOTOS and RESULTS ON

18 Copyright 2018 Sport2People All Rights Reserved. Reproduction without permission is prohibited. No part of this report may be altered in any form whatsoever, electronic or mechanical - including photocopying, recording, or by any information storage or retrieval system without express written, dated and signed permission from Sport2People. This content cannot be sold under any circumstances you have only personal rights to this product. All images are copyrighted and are owned by the author and / or publisher. No images can be copied, altered or reused without consent. Disclaimer This book contains general information and is for informational purposes only. You should use proper discretion, and consult with a healthcare practitioner, before following any of the exercises, techniques or plans described in this book. The author and publisher expressly disclaim responsibility for any adverse effects that may result from the use or application of the information contained in this book.