A strengthened body, supple and resilient muscles, greater balance between body and mind – yoga exercises are an excellent path to this goal. Yoga and movement expert Susanne Baumann-Cox presents, exclusively for our Medicom blog, a few simple yoga positions that will strengthen you and open your heart as well. A strong body fosters your self-confidence; an open heart fosters compassion for others and yourself. Together, they make an unbeatable combination for a good life.
1. Light backbend
• How to do it:
Stand on your mat with your feet hip-width apart. Roll your shoulders back and support your hands on your pelvic bones. Apply gentle but firm pressure on the pelvic rim until you feel the lumbar region being lengthened slightly. At the same time, lift your sternum forward and upward.
• Benefits:
This yoga exercise relieves the spine, stretches the chest muscles, and opens the heart.
2. Yoga exercise for strength and balance
• How to do it:
Consciously shift your entire weight onto your right foot, then bend your left knee and pull it up to hip height or as high as possible. Then lead the knee to the side and place the foot above or below the knee on the inside of the right leg. Bring your hands together in front of your chest. Hold this for as long as you can, then switch sides. Repeat two to three times.
• Benefits:
This yoga exercise strengthens the leg and core muscles and trains your balance.
3. The plank position for core strength
• How to do it:
A: From a kneeling position, move into the starting position for a push-up. Keep your abdominal and leg muscles engaged throughout. Place your hands under your shoulders and press your fingers and the balls of your hands firmly into the floor. Make sure to pull your shoulders away from your ears and do not let your pelvis sag or stay too high up.
B: If you have problems with your wrists, you can perform this exercise on your forearms. Remain in the position for at least 30 seconds, then repeat two to three times. Over time, you can try to stay in the position longer (one to two minutes). Take a short break lying on your stomach or in child's pose and repeat the exercise two to three times.
• Benefits:
The plank position strengthens the muscles of the abdomen, the inner thighs, the arms, and the chest, as well as your willpower and endurance.
4. Abdominal strengthening on all fours
• How to do it:
Get onto your hands and knees.
A: While inhaling, extend your right arm forward and your left leg backward.
B: While exhaling, bring your elbow and knee together under your stomach. Repeat eight times; on the last repetition, hold them together under your stomach for a few breaths, then switch sides.
• Benefits:
This yoga exercise strengthens the abdominal muscles and adds elasticity to the spine.
5. Yoga exercise for heart opening while lying down
• How to do it:
A: Lie on your stomach on a mat, forehead down, with your arms pointing backward. Inhale, and with the exhale, lift your arms and legs off the floor. Then release and place one ear on the mat to look to the side and relax for a moment. Repeat the exercise two to three more times.
B: Starting position as above, but now with the arms extended forward. Keep the upper arms at ear level. Otherwise, as above.
• Benefits:
The heart opener while lying down also strengthens the back, arm, and leg muscles.
6. "Half Camel" yoga exercise for heart opening
This exercise is a beautiful, deeper backbend and heart opener.
• How to do it:
Kneel on the mat, with your feet flat or tucked if that is more comfortable for you; cushion the mat with a blanket if necessary. Now, place your hands on your iliac crest and slowly bend backward, keeping your pelvis and thighs vertical. Then lower your right arm backward and reach for your right heel, lead your left arm upward and slightly backward, and look upward. Stay in the position for a few breaths, then gently return. Sit on your heels for a moment and then repeat the exercise on the other side.
• Benefits:
A slightly deeper backbend, it opens the heart space and prevents discomfort in the lumbar region. Backbends are always counter-movements to our forward-bending daily postures. They have a heart-opening effect and, like all asanas (yoga exercises), also affect our psyche. The thoracic spine becomes more flexible, and the pelvic floor and core muscles are strengthened. The posterior and anterior thigh muscles and hip muscles are stretched and trained.
Expert tip from Susanne Baumann-Cox:
When doing the yoga exercises, make sure not to twist your neck while you are in the backbend. If the heels are unreachable, continue to support yourself on your iliac crest.
Repeat the entire sequence two to three times, several times a week. Your body and mind will thank you.
