One of the best movements to practice every day is transferring from Downward Dog into Cobra and back.
It Involves:
Hip flexion & extension
Shoulder flexion & extension
Spinal flexion & extension
Trunk (core, lats, glutes) engagement
Inhale with Cobra
Exhale with Downward Dog
Performance of this movement should be a 2 / 10 in effort – so that it is easy to match your movement with your breathing.
Doing this every day will go a long way in keeping your shoulders, hips and spine health, mobile and strong! However you should switch up your exercises every couple weeks to continue receiving benefits for your workouts.
(def) : also known as the zone, flow is a mental state in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity.
Interestingly, this is also a pretty good definition of Mindfulness.
‘HOW TO’ FLOW / be mindful
‘Anatomically‘ match your breathing with your movements : whenever you ‘get smaller’ (flex) let yourself exhale – and whenever you ‘get bigger/wider’ (extend) let yourself inhale.
Do not force anything (like ranges of motion or balance challenges) = 6 out of 10 in difficulty.
stay calm and clear minded (the breathing helps with this).
“Breathing Bridge”
-> 5 Diaphragmatic Breaths in ‘The Bottom of the Bridge’ (toes up)
-> 5 Diaphragmatic Breaths in ‘The Top of the Bridge’ (drive through heels)
-> 5 Diaphragmatic Breaths while synchronizing your breathing and your movement = (‘Hip thrust / Glute-bridge’)
*inhaling/exhaling FULLY as you reach your ‘Hip thrust / Glute-bridge’ END RANGE.
DIAPHRAGMATIC BREATHING : Hands on lower abs, feel them expand with the inhale and sink with the exhale.
Use this EVERYDAY to help yourself get in touch with your Pelvic floor and Glutes
– “Money Back Guaranteed” to get everything working together IF and ONLY IF you can get the breathing and movement to SYNC.
(def) : also known as the zone, flow is a mental state in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity.
Interestingly, this is also a pretty good definition of Mindfulness.
‘HOW TO’ FLOW / be mindful
‘Anatomically‘ match your breathing with your movements : whenever you ‘get smaller’ (flex) let yourself exhale – and whenever you ‘get bigger/wider’ (extend) let yourself inhale.
Do not force anything (like ranges of motion or balance challenges) = 6 out of 10 in difficulty.
stay calm and clear minded (the breathing helps with this).
“Glute Activation Series”
-> ‘Fire Hydrant’ – aka: knee out to side for 6 reps
– > Knee ‘Circles’ x 6 reps a direction
-> ‘Bird Dog’ – like motion with straight limbs x 6reps
-> ‘Bird Dog’ – like motion with bent limbs x 6 reps
-> Finish it off with some Stomping x 10 a side – while holding yourself in a ‘Hip-Bridge’
Use this Routine prior to heavy lifting – it is guaranteed to get everything working together.
Let me know what movement issues you have! – and I will suggest a ‘plan of attack’ in future a video/Blog:
– & – if this helps YOU, and if you think it can help others, then PLEASE SHARE !
