A workout that will make you fall in love with yoga

When you start going to the gym and trying different types of workouts, you want to be in time everywhere and squeeze all your favorite activities into your schedule. But, unfortunately, the day is not rubber, no matter how good we are in GTD, so every time we have to make a difficult choice. The way out of the situation is a hybrid of yoga and functional training lasting 30 minutes. We highly recommend trying it for those who find yoga boring and painful. Perhaps this is exactly what you were looking for!

By combining asanas and functional exercises, you simultaneously develop flexibility and strength: the complex, consisting of simple postures, smoothly flows into the functional block, and vice versa.

This type of training is good because it perfectly warms up the muscles and ligaments. At the same time, it lacks an emphasis on strong stretching, which can interfere with the performance of strength exercises.

After finishing the workout, you will unexpectedly find that you are performing a longitudinal fold or you can calmly rest your palms on the floor, standing with your knees straight, although you could only reach with your fingertips before starting the workout.

What you should pay attention to

While doing the exercises, especially yoga complexes, make sure that the movements coincide with breathing: while inhaling, raise our arms up, while exhaling, we bend to the floor; while inhaling from this position, we stretch forward a little, as if we are emerging from the water, while exhaling, we bend over and relax again.

In the second yoga set, you can complicate the task by replacing the bar with push-ups.

When performing balance exercises, make sure that the weight is transferred to the inside of the foot of the supporting leg. The abdomen is pulled in, the abdominal muscles are tense. The spine is stretched out as if you were stretching the crown up or forward (depending on the position of the body). These simple tips will help you keep your balance.

While balancing on one leg and extending the arms to the sides, you can take additional weight in the form of dumbbells.

A modified plank with alternate abduction of the legs to the sides is performed if the standard option is too easy for you. Elbows rest on the floor under the shoulders, the press is tense. Be sure to make sure that there are no deflections in the lower back.

In the last module, while performing twists, try to make sure that the shoulder blades do not come off the floor. When changing sides, alternately transfer your legs, bent at the knees. Do everything very carefully and smoothly, without sudden movements.

All exercises are shown in two versions: more difficult and simple. You choose the level that is most comfortable for you. The main thing is not to jump over your head, but to develop the qualities we need: strength and flexibility.