Daily practice of a 15-minute yoga routine for fourteen days; newfound ability to adopt crossed-legged position
==============================================================================
A 15-minute yoga flow, as followed by an individual over a two-week period, has proven to be an effective way to improve flexibility in the hips, back, and legs. This flow, inspired by Horizon Yoga's approach with certified yoga teacher Madison Suarez, offers a series of gentle, targeted stretches that engage these areas while emphasising breath and alignment.
The routine begins with the Child's Pose (Balasana), a restorative pose that centres and relaxes the body. This is followed by the Cat-Cow Pose (Marjaryasana-Bitilasana), which provides a spinal warm-up, preparing the body for the more intense poses to come.
The first hip opener in the sequence is the Low Lunge (Anjaneyasana), a pose that gently stretches and increases hip flexibility. The individual found that inhaling during the low lunge and exhaling during the half split aids in the flow of the pose. This pose is held for 2 minutes on each side.
The Modified Pigeon pose, a deep hip opener, comes next. This pose releases tension and stiffness in the hip flexors and glutes, and also releases pressure in the lower back. It is held for 2-3 minutes on each side.
The Tabletop flow (not to be confused with the Banana pose) is the third pose in the routine. This flow moves the spine through flexion and extension, creating space through gentle movement. It is held for 2-3 minutes.
The Banana pose (Vakrasana) is the fourth pose in the sequence. In this pose, one lies on their back, extends arms and feet, and then walks hands and feet over to one side to create a C shape. Banana pose provides a gentle side-body and back stretch, and is held for 1 minute on each side.
The Supine twist is the second-to-last pose in the routine. This pose releases tension along the spine and gently stretches the top leg's gluteal muscle and hip, opens up the chest and shoulders.
Throughout the flow, deep, steady breathing (pranayama) is emphasised. This helps release tension and improve flexibility over time. Consistency and mindful movement are key for beginners aiming to enhance flexibility in these areas.
After two weeks of practice, the individual found that yoga is accessible and modifiable for plus-size individuals, and that it can be challenging for beginners, as indicated by the sweat they broke during the practice. Moreover, the individual's balance improved over the course of the practice, and they were able to sit cross-legged by the end of the two weeks.
Madison Suarez, the certified yoga teacher and owner of Horizon Yoga in Windermere, Florida, has always been passionate about health and wellness and uses yoga to encourage and empower others. Her approach to yoga emphasises the importance of finding a "comfortable discomfort" and of making yoga accessible and modifiable for all individuals.
- Incorporating cardio exercises, such as running or cycling, alongside the 15-minute yoga flow could further enhance the individual's flexibility and overall health-and-wellness.
- For continuous improvement in flexibility, the individual could consider exploring science-backed nutritional practices that support wellness in fitness-and-exercise lifestyle.
- To achieve a holistic approach to wellbeing, the person might find it beneficial to incorporate relaxation techniques, like meditation, into their home-and-garden routine to complement the yoga practice.
- By adopting a lifestyle that prioritizes health-and-wellness, fitness-and-exercise, and a balanced home-and-garden environment, the individual can foster an enhanced sense of wellbeing and flexibility long term.
