COACH DAVID ITO
LONGEVITY & WELLNESS BLOG
by Coach David Ito
FROM STIFF TO SUPPLE: BEGINNER MOBILITY MOVES
For beginners looking to improve mobility with yoga-inspired movements, here are three excellent options:
SPINAL MOBILITY
Cat-Cow Flow
- This gentle flow helps improve spinal mobility and flexibility.
- Starting on hands and knees, inhale as you drop your belly, lift your chest and tailbone (Cow Pose).
- Exhale as you round your spine, tucking your chin to your chest and tailbone under (Cat Pose).
- Repeat several rounds, coordinating breath with movement. This warms up the spine and improves flexibility in the back and torso.
Downward-Facing Dog
- While it might seem challenging initially, Downward-Facing Dog is fantastic for stretching hamstrings, calves, and shoulders, improving overall mobility.
- Starting on hands and knees, lift your hips up and back, forming an inverted V-shape.
- Keep your spine long and press your heels towards the floor (they don't need to touch).
- Pedal your feet, bending one knee at a time, to deepen the hamstring stretch. This strengthens and stretches the whole body.
FULL BODY MOBILITY
HIP MOBILITY
Kneeling Lunge
- This pose opens up the hips and improves hip flexor flexibility, which is crucial for overall mobility.
- Start from downward dog, step one foot forward, placing it between your hands. lower the back knee to the floor.
- Keep the front knee aligned over the ankle.
- For a deeper hip flexor stretch, gently push your hips forward.
- Adding arm variations like raising your arms overhead or performing gentle twists can enhance the stretch and improve upper body mobility.
- Repeat on the other side. This helps with hip and leg mobility.
Written by Longevity Coach David Ito MSc. MPHN, Certified Life Coach and Yoga Teacher YTT700
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