A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of souls like mine.
Rolls from toe to heel
Rolls at the initial stage of training are both preparatory and warm-up exercises. In addition, they form such a quality as dexterity. Exercise helps not only to relax the muscles of the legs, but is also an excellent prevention of flat feet. It helps the muscles and ligaments stay in good shape and restores the original contour of the foot.
Execution technique
- Stand up straight and start rolling evenly from toes to heel and back.
- Roll over eight times and hold for 10 seconds, first on your toes, then on your heels.
Heron
Gently lengthens and strengthens even the tightest hamstrings. It is effective for stretching the back of the thighs. With each subsequent workout, the ankles become more flexible, and the knees and hip joints become more mobile.
Execution technique
- Stand up straight, hands on your waist.
- Slowly bend one leg at the knee and tear it off, pressing it against the other knee.
- Maintain balance for 10 seconds, then change legs. When you are confident, do the exercise with your eyes closed.
“Dog is a bird”
This exercise, as one of the varieties of the bar, perfectly helps to use all the muscles. You will feel the strength of your body and eventually learn to balance.
- Get on all fours. Keep your back straight, don’t arch your back. The legs and arms should form a 90 degree angle with the back.
- Stretch your right arm forward and at the same time back your left leg.
- After a couple of seconds, switch arms and legs: if you initially extended your right arm, change it to your left. Do the same with the legs.
Important Rules
As with any physical activity, there are important rules to follow in order to achieve the best results.
Smooth body
The first and most important thing for all balance exercises is to align the body. Stand up straight, tense your leg muscles. The feet should be stable on the surface, the stomach and buttocks are tightened.
Proper body position is the key to effective exercise.
Bare feet
All exercises are best performed barefoot. When the feet are fully in contact with the ground, it is much easier to achieve balance. What’s more, being barefoot activates the muscles in your feet that you can’t feel in your shoes.
Half an hour of balance exercises will perfectly relax the body and help you escape from everyday problems. After all, in order to maintain balance, you have to concentrate on the poses. Start taking care of your body right now.
