Easy Exercises
Images and instructions adapted from: "Stay Physically Active during Self-Quarantine." WHO Regional Office for Europe.
Knee to Elbow
Touch one knee with the opposite elbow, while alternating knees. Do this exercise for 1-2 minutes, rest for 30-60 seconds, and repeat at least five times. This exercise is perfect to increase your health and breathing rate!
Place your forearm firmly onto the ground and make sure your elbows align with your shoulders. Ensure to keep the hips at the level of your head. Straighten your knee and hold for 20-30 seconds. Rest for 30-60 seconds and try to repeat 5x. This exercise will allow you to strengthen your core.
Plank
Back extensions
Lay on the ground facing the floor. Lift your upper body and touch your ears with your fingertips, but make sure to keep the legs on the ground. Lower the upper body again and perform this exercise 15x, rest for 30-60 seconds, and repeat at least 5x. This exercise will help you strengthen your back muscles.
squats
Having your feet at hip distance, slowly start to point your toes slightly outward. According to your comfort level, bend your knees and keep the heels on the ground. Continue to stretch and bend the legs. Do this exercise 10-15x, rest for 30-60 seconds, and do at least 5x. This is perfect to bolster your legs and glutes.
Yoga poses
Child's pose
Use when you are in need of a small break in between other yoga poses. It stretches your hips, thighs, knees, ankles, and lower back!
Images and instructions adapted from: Couturier, Kelly. "Yoga for Everyone." New York Times, Chi Birmingham.
plank pose
Use to build strength in your shoulders, arms, and legs. It can also help you tone your abdominals and build upper body strength. If it is too strenuous at first, you can start by placing your knees on the ground, and slowly work up to the full stretch.
Cobra pose
Use to strengthen your back muscles, and stretch out your abdomen, shoulders, and chest. The pose can increase your spinal flexibility as well. When in this pose, attempt to keep your naval above the floor, while keeping your hands flat on the floor.
Downward dog
Use to strengthen your shoulders, arms, and back. If you are experiencing back pain or tension, this pose can also help reduce that!
Tree pose
Use to improve your balance, and strengthen your thighs, spine, calves, ankles, and core. While in this pose, try to focus on your breathing as you inhale and exhale. If this pose proves to be difficult at first, use a wall for support while balancing.
Mandalas
Mandalas are a spiritual symbol in Buddhism and Hinduism, with the circular design representing the interconnectedness of all species on Earth and the endless nature of life. The purpose of mandalas are to allow the viewer or creator to gain knowledge from within and bring about drastic inner transformation. Mandalas are stress-relieving, and are often used by individuals to center themselves and relax. Use the buttons to find some of our favorite downloadable mandalas to color. Enjoy!
