Here is a series of home exercises to maintain mobility and flexibility!
This sequence of exercises will allow you to maintain a flexible spine by alternating flexes, extensions, and rotations. Also, it is important to stretch the hip flexors, indeed the repeated sitting position shortens the iliac psoas, it is important to stretch it thanks to the work of the lunges or the swan.
Start in an all fours position by rounding your back with the cat’s back (exercise 1) and lengthen your spine (exercise 2). Then do a downward facing dog pose (exercise 3) to stretch the back and the posterior chain. Switch to the front plank (exercise 4), remember that you can put your knees on the floor if your center of the body is not toned enough. By controlling the movement, strengthen and mobilize your extended back with the upward facing dog pose (exercise 5). Perform the first five exercises several times to warm up and mobilize the back.
From the downward facing dog position (exercise 6) you will stretch your hips using the low lunge position (exercise 7). Bring the foot closer between the hands, keep your back straight by straightening your chest, if it is more comfortable, do not hesitate to put the back knee on the ground. Alternate the right leg then the left 2 to 3 times and for those who have mobility you can switch to the swan pose (exercise 8). Stay between 30 seconds to 1 minute in the swan pose (exercise 8) on each side.
Get into a seated position and start with a forward bend to fully stretch the posterior chain while laying the clamp. Release the tensions on the shoulders and trapezius well and stay between 30 seconds to 1 minute in the pose (exercise 9). This position will also allow you to massage the internal organs. Then continue with the seated twist (exercise 10) which mobilizes your back in the rotation. This position also relieves the liver, which is an important organ in detoxifying the body. Perform the seated twist (Exercise 10) right and left, staying between 30 seconds to 1 minute in the pose.
While lying on the floor, start by bringing the knee towards the chest to continue stretching the hip flexors (Exercise 11). Alternate right and left, staying between 30 seconds to 1 minute in the pose. Then bring both knees closer to the chest (exercise 12), it’s time to relax, you should feel the lower back stretch and as soon as you are ready, roll the knees to the side in an elongated twist (exercise 13). Stay and then switch to the other side.
Once you are familiar with this sequence of #asana, it will be important to keep your attention on the breath. Breathe in deeply through your nose and breathe out deeply through your nose. Whenever you feel that your mind is no longer connected to the exercise sequence, focus on your breathing!