I MADE YOU AN EXERCISE PROGRAM FOR RAMADAN!

FITNESS

The important aspects below are the keywords. I want you to actively research and then practice each exercise and manifest the necessary role of exercise movement, flexibility and mobility within alongside your fasting. You must move freely and manifest the child in you. Movement should be flowing, fluid and explorative, poetic and mentally engaging. Muscle needs to contract but it must also relax so performing movements that allow the two simultaneously is an art form practiced by yogi masters, martial artists and dancers.  The one element that brings all dancers, athletes, animal and human kingdoms is the need for movement.

The exercises below are simple and effective enough to provide full body maintenance during the month and require no equipment whatsoever. They can be done on a mat, carpet or even outdoors. Accompanied by the breath work and alongside the mobility and flexibility work, this movement protocol will promote lymphatic drainage and rid the negative energies, thoughts and traumas that have been stuck in your cells for years.


BODYWEIGHT EXERCISES

1. Squat

2. Pushup

3. Pull up

4. Lunges

5. Handstand

6. Bear walk

BODYWEIGHT EXERCISES

FLEXIBILITY

 Spinal flexibility

 

1. Prone Extension

2. Wag Tail

3. Quadruped Torso Rotation

4. Quadruped Side bend

5. Half Pancake 

6. A-Frame to Squat

HIP MOBILITY

Hip mobility 

 

1. Lying Hip Rotations

2. Piriformis Stretch

3. Butterfly Stretch

4. Frog Stretch

5. Kneeling Lunge

6. Traveling Butterfly

7. Squatting Internal Rotations

8. Pigeon Stretch

 

 

CARDIOVASCULAR

 

1. Shadow boxing

2. Light skipping

3. Brisk walking

4. Cycling 

5. Swimming 

exercise
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