Kinesio Yoga: 10 min daily for gentle Alignment and Recovery

Every kinesiologist knows that 80% of back pain is related to chronic back tension. In this lesson, you'll learn how to relieve tension quickly and safely. Remember, exercise is the best prevention.
Exercises in the lesson:

1. Pelvic pendulum (longitudinal, transverse, circular)


2. Gluteal bridge


3. Hip and buttock stretch x2 sets


4. Straight abdominal crunches x2 sets


5. Straight abdominal stretch


6. Myofascial release of the anterior thighs

A common cause of poor health is leg tension. In this lesson, I'll show you how to relieve excess tension and balance muscle tone in your legs.
Lesson Exercises:

1. Foot self-massage with a small ball or stick


2. Rolling your feet forward and backward on a mat cushion


3. Rolling your feet sideways


4. Rolling around the perimeter of your feet


5. Stretching your feet with a step


6. Stretching your calf muscles


7. Bends with a straight back (stick) while standing on a mat cushion

Mobility in all segments of the spine is essential for its health. In this lesson, you'll work on thoracic mobility, ensuring excellent well-being throughout the day.
Lesson Exercises

1. Breathing exercises while lying on your back.


2. Axial twists while lying on your side.


3. Self-massage of the thoracic spine on an MFR roller.


4. Spinal extensions on an MFR roller.


5. Thoracic flexion and extension while on all fours (cat-cow pose).


6. Push-ups in a doorway (or between two chairs).

Kinesiology studies show that modern lifestyles often lead to a lack of activity for the gluteal muscles, which are essential for maintaining posture and movement. As a result, the glutes may become weak and inactive, contributing to poor posture and discomfort. In this lesson, we will focus on strengthening the glutes and improving posture to enhance overall well-being.

Single-Leg Glute Bridge (Supine Position)
Focus: Strengthening the gluteal muscles, improving hip extension, and engaging the core.

Self-Myofascial Release (SMR) for Glutes with Foam Roller
Focus: Releasing tension in the glutes, improving flexibility, and enhancing circulation.

Side-Lying Glute Bridge
Focus: Targeting the glute medius and strengthening the lateral hip muscles for better stability and posture.

Glute Stretch
Focus: Lengthening and relaxing the glute muscles to improve flexibility and reduce tightness.

Standing Forward Bends with One Knee Held in Hand
Focus: Stretching the glutes and lower back, improving balance, and increasing flexibility.

Kinesiology studies show that modern people lead a sedentary, often sedentary lifestyle. As a result, hamstring muscle tone decreases and anterior thigh muscle tone increases, placing parasitic strain on the knees and lower back. In this lesson, we will restore the natural balance of muscle tone in the legs.
Lesson Exercises:

1. Squats with knees on a chair.


2. Hamstring stretch with a chair.


3. Single-leg deadlift with a chair.


4. Hamstring lateral raises.


5. Side (Cossack) squats.

The core muscles are the lower back's first line of defense. These muscles create intra-abdominal pressure, which stabilizes the body and relieves excess strain on the lower back.
Exercises in this lesson:

1. Leg raises while lying on your back with a ball between your knees.


2. Lying arm and leg raises, holding the ball between your elbow and knee.


3. Bear pose with leg raises, holding the ball between your knees.


4. Handstand walks and two steps into a push-up position.


5. Side plank with torso twists.

Strong and flexible legs are the key to good overall mobility. In this lesson, you'll learn how to make your legs both strong and flexible.
Exercises in this lesson:

1. Kickstand Deadlift.


2. Kickstand Squat.


3. Single Leg Deadlift (Wall Assisted).


4. Chair Step-Up with Reverse Lunge.


5. Longitudinal Stretch on a Mat.


6. Hip Stretch on a Roller.

Ask any kinesiologist, and they'll tell you that the health of our cervical spine depends on the mobility of our shoulder blades and the strength of our shoulders.

Lesson exercises:

1. Thread the needle


2. Wall-assisted open book


3. Banded front raise


4. Banded shoulder press


5. Reverse arm raise with band


6. Shoulder stretch

Active, strong, and flexible back muscles shape your posture and support your spine. It's important to prioritize them in your workouts to feel great.
Lesson Exercises:

1. Resistance Band Rows (seated on a mat with both arms).


2. Lateral Arm Raises + "Snow Angel" (lying on your stomach).


3. Lying on your stomach with a ball.


4. Standing Breathing Stretch.


5. Foam Roller Self-Massage

We'll move according to a scientific kinesiology approach—from simple to complex. In previous lessons, we worked each muscle group separately. In this lesson, we'll combine the skills we've learned and perform exercises that engage the entire body at once.
Lesson Exercises:

1. Wall Squats, Arms Overhead


2. Side Squats


3. Side Plank with a Chair


4. Push-Ups Between Two Chairs, Switching Positions


5. Four-Target Touches While Standing on One Leg