Yoga Poses for Walkers

By: Nicole Kwan 


Whether you walk to relax, energize, or burn calories, walking is an easy way to build your fitness levels and enjoy the great outdoors--not to mention relieve stress and recharge your energy supplies. But, be careful--you might be tightening your hips, hamstrings, and lower back. Yoga can help by stretching and conditioning the muscles that are essential to walking properly. Try these yoga positions to complement and enhance your walking workouts. You'll find that over time these yoga positions will also help improve your overall sense of well-being. If your walking routine involves hoofing it on a treadmill, your lower body is getting a good workout, but some parts might need loosening up. "On a treadmill, your hips and hamstrings will get toned but tight," says Robin Levine, owner of Intelligent Yoga in New York City. Adding poses 5 and 6 to your routine will stretch your body and add definition to your arms without further exhausting your legs.


Photo Credit: Thinkstock

Standing Forward Bend


Step 1

Stand with your feet parallel and hip-width apart. Bend your knees deeply, and carefully fold your torso over your legs, beginning with your belly and then your middle ribs. Let your hands hang straight down.

This move works:

Photo Credit: Beth Bischoff

High Lunge


Step 1
  1. Bend your right knee over your right foot so your thigh is parallel to the floor. Extend your arms straight up over your ears.
  2. Sink your hips and relax your shoulders. Put some weight onto your left foot, reaching your heel out behind you for stability.
This move works:
Abs, Calves, Quadriceps
Photo Credit: Beth Bischoff

Cat Camel


Step 1

Step 2
  1. Get down on your hands and knees with your palms flat on the floor and shoulder-width apart. Relax your core so that your lower back and abdomen are in their natural positions.
  2. Gently arch your lower back--don't push--then lower your head between your shoulders and raise your upper back toward the ceiling, rounding your spine. That's one repetition. Move back and forth slowly, without pushing at either end of the movement.
This move works:
Abs, Core, Hips, Lower Back, Obliques
Photo Credit: Beth Bischoff

Plank


Step 1

Come to your hands and knees. Tuck your toes under and straighten your legs so you are in one horizontal line.

10 minute sunset yoga exercises for all day energy

This move works:
Core, Quadriceps, Shoulders, Upper Back
Photo Credit: Beth Bischoff

Happy Baby Pose


Step 1

Lie on your back. Bend both knees and flex your feet to face the ceiling. Grab the outside of each foot with your hands and bend your knees toward your armpits.

This move works:

Photo Credit: Beth Bischoff

Side Plank (Yoga)


Step 1
  1. Press your left hand firmly against the floor and roll to the outside edge of your left foot, stacking your right ankle, hip, and shoulder on top of your left ankle, hip, and shoulder.
  2. Reach straight up with your right arm and look up toward your hand.
This move works:
Chest, Core
Photo Credit: Beth Bischoff

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