INFINITE PHYSIQUES​​​

Weight Management  ~  Body Sculpting ~  Mindfulness Practice

    By Ruth Henao. Certified Fitness Coach                                                                                                            

Stretching for healthy Joints, Tendons & Muscles

​​THE SUN SALUTATION 


​I use this sequence as a warm-up before my weight training session, and also as a cool-down stretching as it can stretch the whole body.  Sometimes, I even use it as my whole workout session, as each sequence gets more challenging. I perform 10 Salutations and I can get a whole-body session with it. 


The sequence is a flowing set of 10-12 poses that can help you improve the strength, and flexibility of the muscles and spinal column. For better flexibility benefits make sure to hold each pose from 10 to 30 seconds or longer. 


There are many different sequences.  Some might look more advanced than others. The following sequence is considered a level 1 and is the original salutation. It might seem easy for some, or contrary to others. The good thing is that all the poses, in general, can be modified to the fitness level and flexibility of each individual. If you are a beginner start slow. Don't look for perfection, yet, but for mobility. With practice, your flexibility and muscle strength will significantly improve. 


The Sun Salutation is not only to be performed for flexibility.  5-10 salutations 3-4 days per week, will significantly improve upper body strength as well as balance and coordination. After some time, you can start coordinating the breath with the movement for some stress relief benefits.  A great routine to add to any wellness program. 

​

YOGA Sequence to Improve Flexibility

​​​FLEXIBILITY FITNESS

​Flexibility is one of the 11 essential components of fitness and plays a crucial role in any wellness program. While flexibility can differ among individuals, it is always possible to enhance it, regardless of your age or current level.

Poor flexibility often leads to feelings of stiffness, which can pose health issues over time. A limited range of motion in joints, ligaments, and tendons can restrict blood flow to these areas. Improved blood circulation brings oxygen and nutrients to tissues, promoting healthy joints. Additionally, stretching facilitates smoother movement during athletic activities, reduces soreness, and lowers the risk of injuries.

Inflexibility can also impact muscles, creating abnormal stress on body areas not directly connected to the stiff joint, due to fascia. This flexible connective tissue surrounds muscles and is distributed throughout the body, holding everything together.


How To Stretch Your Body?

  • Before stretching, it's essential to increase your body heat and blood flow. Always warm up first before engaging in any stretching exercises.

  • The optimal time to enhance your flexibility is during your regular workout routine, specifically as a cool-down. This should occur 5 to 15 minutes after your weight training session when your muscles are still warm, or after cardiovascular exercises.

  • You can incorporate some stretching at the start of your weight training session or any exercise you prefer, just remember to ensure good blood flow. If you're at the gym, utilize a treadmill, or simply walk for about 5 minutes.

  • Stretching should not cause pain, but mild discomfort is normal. To be effective, each stretch should be held for at least ten seconds initially. Gradually increase this to 10-30 seconds over time to witness improvements.


The accompanying illustration demonstrates stretches for different body parts. Be gentle, and don't forget to focus on your breathing—inhale and exhale steadily.  

Yoga teacher practicing torso stretching poses for Flexibility in a balcony in front of the. Ocean front stretching exercises for the improvement of overall body flexibility.

STEP 1: Stand up on your mat into the Mountain Pose. Bring your palms together in a prayer position. 

STEP 2: As you inhale, raise your arms overhead, keeping your palms together in an extended mountain pose.​

STEP 3: Exhale while bending forward reaching for your feet, if possible, or just put your hands on your shins keeping an arch on your lower back.

STEP 4: As you inhale, step the right leg back into a lunge, arch your back and lift your chin. 

STEP 5: Exhaling step the left leg back and get your body into a plank.


STEP 6: Retaining the breath, move into the 8-point pose; lower your knees. Bend elbows slowly keeping them very close to the body. Lower chest and chin to the floor. Keep your hips up, and toes curled.


STEP 7: Inhaling, slight chest forward into a cobra with your elbows slightly bent (for beginners). Or Up dog (advance, like in the picture) flatten your feet to protect your lower back. Inner thighs are squeezed, glutes are active, back is slightly arched, and the chest is open.  


STEP 8: Exhaling, curl your toes under, press down into your heels, and lift your hips into a downward-facing dog. 

STEP 9: As you inhale, bring your right leg forward into a lunge, with the top of the foot stretched out flat on the floor, and lift your chin. 

STEP 10: Exhale and then bend forward until your hands touch your feet. 

STEP 11: Inhaling stretch your arms forward and over your head into an extended mountain pose. Slightly bend backward.

STEP 12: Exhaling, gently come back to mountain pose. 


After you finish your right leg, you do the same to the left leg. Both legs make 1 Salutation.