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Jacqueline Fernandez nails Trikonasana effortlessly in latest fitness picture

Heading into the weekend with her exercise routine intact, there seems to be no room for workout procrastinations for Bollywood diva Jacqueline Fernandez. Giving fans a glimpse of her intense workout in effortless style, the Drive actor shared a picture of herself nailing the triangle pose of Yoga or Trikonasana.

Taking to her Instagram handle, Jacky shared a picture featuring her in white and pink spaghetti tops teamed with pink Yoga pants. Pulling back her hair in a no-nonsense ponytail, the diva opted for a no-makeup look as she flaunted her flexible moves.

Standing with her feet one leg-length apart and knees unbent, Jacqueline turned the right foot completely to the outside and the left foot inside while keeping the heels in line with the hips. Extending her torso as far as comfortable to the right, Jacqueline touched the floor by dropping her right hand to the front of the right foot while extending her left arm is vertically.

Keeping the spine parallel to the floor, she turned her head to gaze at the left thumb. Though a slightly complex Yoga asana, Jacqueline looked a natural at it.

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Working out and #WFN – Working from Note ❤️❤️ The two things I love doing these days! Watch this space for more! @samsungindia #GalaxyNote20Ultra 5G (ready) #samsung

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Since Trikonasana involves the whole body, its benefits are immense including treating the neck sprain, stimulating and transporting the blood flow throughout the veins and body hence, reducing any risks of a block or stroke, stimulating the digestive system, improving the flexibility of the spine and correcting the alignment of shoulders. It also relieves gastritis, indigestion, acidity and flatulence while strengthening the ankles and the palms, reducing the piled up stress and anxiety and even reduces discomfort during menstruation.

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Fitness

How to get more flexible (and why it's so important)

Do you scroll through pictures of high kicks on Instagram, stare in awe at gymnasts slinking into the splits or feel bitter about still not being able to comfortably touch your toes? Us too. While improving flexibility is a great way to score points at a party or a dance class, it’s actually about so much more than just being able putting your legs in impressive positions.

So what exactly is flexibility, other than the ability to contort your body? It’s defined as the ability to bend without breaking, but flexibility in our bodies is actually a passive skill. It’s about stretching to our ‘end range’, or as deep as possible.

“Being flexible is important to support your training, whether that’s yoga or weight lifting. If you can’t get into the positions you need to be in then you compromise the movement,” says Corinne Holt, coach at Lift: The Movement, a fitness space in Shoreditch that is focused on physical health and longevity through producing functional bodies.

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“But we also need to be able to activate when we are in the stretch, aka be mobile, to support the joints,” Corrine adds, which is why it’s so important to train strength, mobility and flexibility together, as the classes as Lift do. 

And flexibility doesn’t just impact how we move during exercise, but also our day-to-day life. A study from the American Journal of Epidemiology showed that poor hamstring and quadricep flexibility is associated with low back pain –  not something to be sniffed at given that 55% of people are experiencing an increase in back pain since working from home, according to the Institute for Employment Studies. 

We know what you’re thinking: you’re past being able to get flexible. But think again. “The good news is that with the correct work and application anybody can achieve these positions. None of it came naturally to me. I’ve worked really hard every day to get where I am,” says Corinne. So don’t be disheartened if on the first attempt you can’t get your foot to your head – consistency is key. 

Corinne recommends training your flexibility alongside mobility and strength, and focusing on full-body moves rather than isolated stretches for a balanced and stretchy body. She’s shared her three favourite moves to practice to get more flexible – remember, stick with it and you will feel the benefit. 

PANCAKE STRETCH

This seated stretch will improve the hamstrings, hips, groin and lower back. Sitting on the floor in a straddle position, reach your arms forward and lean your stomach towards the floor. The goal is to have your chest and head reaching the ground. 

Some simple progressions to help you get there include the standing pancake, where you stand with your feet wide apart and hang forward, trying to get your head in between your legs. 

JEFFERSON CURL 

“A Jefferson Curl is excellent for flexibility of the full posterior chain,” says Corinne. Standing with the feet together, round through the neck, shoulders and upper back as you roll the body down the legs towards the feet, then pull through the hamstrings to stand back up and unroll through the back. 

Eventually, you should be able to do these on a raised surface, holding a light weight, so that you can get more depth to the movement and have more resistance as you lift up. 

BACK BEND

Don’t be scared. This is great to work through the anterior body, or the muscles at the front. Gymnasts may be able to drop back into a bridge from standing using the flexibility of their abs, chest and quads, but there are some simple progressions you can make before that, such as wall bends. 

Lying on your back, lift the hips off the floor so you can into a glute bridge position. Push down into the floor through the arms so that your upper back begins to lower off the floor and you feel the stretch through your chest. To progress, take the arms away from the floor and hold them together under your back. 

Follow @StrongWomenUK on Instagram for the latest workouts, delicious recipes and motivation from your favourite fitness experts.

Images: Getty / Lift: The Movement  

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Fitness

Malaika Arora shares step-by-step process of her ‘favourite’ Yoga pose, Trikonasana, in fitness move of the week

Making fans amp up their fitness quotient throughout the Covid-19 quarantine, Bollywood dancer Malaika Arora has been challenging fans into trying one Yoga pose every week. The diva was down with coronavirus and had quarantined herself at home for quite a few weeks which brought a temporary halt to her fitness game with fans on social media.

Beginning with her weekly fitness challenge once again after bouncing back from Covid-19, Malaika Arora was seen brushing aside our Monday blues as she nailed her “favourite” Yoga asana, Trikonasana or triangle pose. Giving fans a glimpse of her workout, Malaika shared a picture of herself on her Instagram handle, flaunting her fitness move of the week and we cannot wait to try the same.

Donning a royal blue sports bra, teamed with similar coloured Yoga pants, Malaika pulled back her sleek hair into a high braid so that it does not mess with her workout. Before sharing the step-by-step process of arriving at the flexible position, Malaika engaged with fans by writing, “Hello there! It feels amazing to be starting #malaikasmoveoftheweek again with you all, hope you missed me!!! Today’s asana is one of my favourite asanas for improving overall posture and spine health- Trikonasana (sic).”

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Hello there! It feels amazing to be starting #malaikasmoveoftheweek again with you all, hope you missed me!!! Today's asana is one of my favourite asanas for improving overall posture and spine health- Trikonasana. Do not forget to tag me, @sarvayogastudios #malaikasmoveoftheweek and @thedivayoga when you post! *Stand straight with your feet comfortably apart *Turn your right foot to face outside, with the heel inwards *Both heels should be in a straight line. Inhale, and bend your body from your hip to the right, with your left arm raised straight up *You can rest your right hand on your ankle, shin, or if comfortable, on the mat *Your head can be in line with your torso if you are comfortable, you can gaze up at your left palm. *With every exhale, relax your body a little more You may avoid doing this pose if you are suffering from neck and back injuries, migraine or low/high blood pressure. Pic Credits: @by.the.gram #MondayMotivation #MoveOfTheWeek #FitIndiaMovement #YogaLife #SarvaYoga #DivaYoga #YogaAsana #YogaPoses #Trikonasana

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Hello there! It feels amazing to be starting #malaikasmoveoftheweek again with you all, hope you missed me!!! Today's asana is one of my favourite asanas for improving overall posture and spine health- Trikonasana. Do not forget to tag me, @sarvayogastudios #malaikasmoveoftheweek and @thedivayoga when you post! *Stand straight with your feet comfortably apart *Turn your right foot to face outside, with the heel inwards *Both heels should be in a straight line. Inhale, and bend your body from your hip to the right, with your left arm raised straight up *You can rest your right hand on your ankle, shin, or if comfortable, on the mat *Your head can be in line with your torso if you are comfortable, you can gaze up at your left palm. *With every exhale, relax your body a little more You may avoid doing this pose if you are suffering from neck and back injuries, migraine or low/high blood pressure. Pic Credits: @by.the.gram #MondayMotivation #MoveOfTheWeek #FitIndiaMovement #YogaLife #SarvaYoga #DivaYoga #YogaAsana #YogaPoses #Trikonasana

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Method:

Stand straight on a flat even ground with your feet comfortably apart. Turn your right foot to face outside while keeping the heel inwards. Both heels should be in a straight line.

Inhale and bend your body from your hip to the right and raise your left arm straight up. Meanwhile, your right hand can either rest on your ankle or shin or even on the mat if you are comfortable.

Keeping your head in line with your torso, you can gaze up at your left palm if comfortable. With every exhale, Malaika suggested to let the body relax a little more.

The fitness enthusiast warned that this exercise is not for those suffering from neck or back injuries, migraine or low/high blood pressure.

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