Yoga y puestas de sol en la playa de Santa Teresa, nancygoodfellowyoga de crédito foto.
Yoga y puestas de sol en la playa de Santa Teresa, nancygoodfellowyoga de crédito foto.

Santa Teresa en Costa Rica se ha convertido en un refugio para los amantes del yoga en vacaciones. Combine su estancia de vacaciones en Pranamar Oceanfront Villas and Yoga Retreat con la oportunidad de mejorar su nivel de condición física en una propiedad del cielo.

Usted ha visto las fotos, yoguis con sus brazos firmemente plantados en el suelo, piernas en el aire, y una pacífica sonrisa en su cara. Lo hacen parecer tan fácil. Desde luego no es imposible, y como con cualquier cosa vale la pena hacerlo requiere paciencia, práctica y concentración. Por cierto, no supongan una pose del balance del brazo mientras se pregunta si la izquierda en el horno, o acerca de un plazo en el trabajo.

Asi que, por qué incluso intentar saldos de brazo? Estas posturas exigen fuerza y ​​flexibilidad, y el desafío vale la pena, para que su parte superior del cuerpo y el núcleo más fuerte. También trabajan su mente, la concentración que requieren es una manera de mantener su cerebro sano. Listo para comenzar?

Your wrists

Your wrists are your foundation, so you need to stretch the tiny muscles and joints inside them every day, and gradually put more weight on them, in preparation for saldos de brazo. Some exercise you can perform:

  • Ball squeezes using a tennis ball or a stress ball, make a fist around the ball, hold for 5 seconds and repeat ten times. You can also press the ball with your index finger and thumb, using same repetitions.
  • Straight and reverse wrist curls with 5 pound weights will develop your flexor and extensor muscles.
  • Finger curls starting with 5 pound weights, you can switch to heavier ones as you strengthen them. Lay the back of your hand on your thigh, in a seated position, and let the weight roll down, until your fingers can hold it securely.
Nancy Goodfellow performing dragonfly pose, photo credit nancygoodfellow108.
Nancy Goodfellow performing dragonfly pose, photo credit nancygoodfellow108.
Your shoulders

The way your shoulders are positioned when you perform different poses is a key to prevent wrist injuries and to strengthen forearms. To strengthen these muscles

Arm balances to start with
  • Tolasana (Scale pose)

Sit cross legged in a Lotus position, exhale and push your hands against the floor, tighten up your core muscles and lift off the floor. Try to suspend your legs and buttocks for 10-15 seconds, lower legs, change legs and lift again.

  • Bakasana (Crow Pose)

To assist you in this pose, you can use a yoga block to squat on, putting your hands on the floor at shoulder distance. Shift your weight and lift your hips while looking forward. Position your knees on your triceps, and lift your feet off the floor one by one. Continually look forward to concentrate and prevent you from losing your balance.

Advanced arm balance performed by Nancy Goodfellow, photo credit nancygoodfellow108.
Advanced arm balance performed by Nancy Goodfellow, photo credit nancygoodfellow108.

Work on your planks (forearm planks, inclines), downward facing dogs and Chaturangas. These will build your strength and confidence to try these challenging and perspective changing saldos de brazo.

Renowned Instructor and co-owner at Pranamar Oceanfront Villas and Yoga Retreat, Nancy Goodfellow, teaches classes at the resort and will be happy to assist with your progress during your holiday.

artículo de Katie Widdowson