Don't give up on good training habits on vacation. Keeping your body healthy even during the rest period can be a good way to not feel too much of the burden of returning at the end of the holiday. Yoga, in its most dynamic variants, can "help you" with some asanas that work decisively on the buttocks and thighs. We offer you an easy but intense sequence that you can perform every day.
to perform some variations of the Vyagrasana tiger posture, first on one side of the body and then on the other.
With hands and legs firmly on the ground, perform the classic backward leg swings, without haste, first with the leg straight then bent to start working on the buttocks. It is important not to arch the back and keep the hips parallel to give stability to the body.
We continue the warm-up by entering the position of the dog upside down, Adho Muka Svanasana, to loosen the legs especially in the back, carrying out a bicycle in place, raising and lowering the heels, and then starting with the leaps of the legs upwards. , the hips are always parallel and the strong abdomen helps us to stay straight.
With the legs warm, we can enter a dynamic front lunge, with bending of the knee towards the ground and the arms stretched upwards, after three repetitions, we intensify the position by also bringing the heel towards the buttock. We conclude the series of lunges by bringing back the leg forward and entering Utkatasana, the position of the chair, in its dynamic variant entering and exiting the lunge.
Let's go back to Adho Muka Svanasana to finish the sequence with the leg pushes up and then down, bringing the foot towards the wrist, remember to hold the abdominals well so as not to lose the alignment of the body. Do not seek the speed to finish the exercise earlier, but calibrate your breath well which can help you move better and control your body.
We repeat on both sides and resume the momentum bringing the knee towards the chest and then laterally towards the inside.
We close the sequence with a bit of stretching, opening the lunge and coming down with the knee to the ground in a preparatory variation of the position of the lizard, Utthan Pristhasana. We are ready to repeat everything from the beginning!
If you want to increase the effectiveness of the sequence, you can increase the number of sets to repeat, increasing every day. You will arrive at the end of the holiday with toned and snappy glutes and legs to give more impetus to your recovery!
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