Hit the Deck 2023 where participants are invited to work on their fitness as they support a great cause: helping those with neurological disorders. During Hit the Deck participants fundraise through their network and pursue it through July 21st-31st while keeping their donors/sponsors updated on your progress. 

Try these yoga exercises from July 21st to 31st to build core strength, flexibility, and mindfulness! Consider adding yoga before or after your challenge to stretch muscles after a workout. All equipment needed is a yoga mat!

What is Yoga? 

Yoga is a form of spiritual mind-body exercise that originated in ancient India. It focuses on mindfulness and increasing awareness of the body. Movements focus on controlled breathing, engaging lower back muscles, and flexibility. These exercises can help improve flexibility, strength, and muscle tone, and help with aches and pains. It can also promote relaxation and stress relief.

5 Yoga Moves to try

1. Tree Pose 

Outcome: The tree pose opens the hips and helps balance. Practicing this pose increases awareness of the body.

Instructions:

• Stand tall with feet shoulder-width apart. 

• Gaze at a nonmoving object to help you keep your balance.

• Shift your weight onto your left leg. 

• Bend your right knee and bring the sole of your right foot high onto your inner left standing thigh above or below your knee joint. Your knee will be pointing out to the side.

• Keep your core muscles engaged.

• Bring your hands in front of your heart in Anjali Mudra (prayer position) and then raise your arms up to the sky. 

• Stay in this pose for 30 seconds to 1 minute.

• Lower your leg and arms down as you exhale to return to the standing pose.

• Repeat on the other side.

2.  Lunge 

Outcome: Lunges help with strengthening and stabilizing the lower body. This move targets the quadriceps muscles, gluteal muscles, and hamstrings muscles. In addition, it also increases hip stabilization and knee strengthening. 

Instructions:

• Stand with your feet hip-width apart.

• Step forward and bend both knees.

• Shift forward onto the lead leg. 

• Lower until your knees are bent at a 90-degree angle.

• Push off on both legs and step through, lifting your back leg and bringing it forward so your rear foot lands ahead of you in a lunge position

3. Child's Pose 

Outcome: Child pose stretches out shoulders, back, hips, thighs, neck, and ankles. It can also help relieve lower back pain. 

• Kneel and sit on your knees with your knees slightly apart.

• Lean forward.

• Extend your arms in front of you on the floor.

• Rest your forehead on the floor. 

•  Inhale and exhale, slowly and deeply, for at least eight breaths.

4. Camel Pose

Outcome: Camel Pose stretches the front of the body including the chest, abdomen, and quadriceps. It improves spinal mobility and posture. 

Instructions:

• Kneel hip-width apart, and tuck your toes.

• Engage your inner thighs, pull your lower belly in and up, and slowly lean back.

• Relax your hands on the side of your body or hold your ankles for stability. 

• Open your chest up and breathe.

• Move your hips forward to keep your balance on your knees 

• Keep your inner thighs engaged, keep your shoulder blades in place, and stay for a couple of breaths 

5. Cow pose

Outcome: Cow Pose warms up the body and stretches out the spine, shoulders, and hips while improving body awareness.

Instructions: 

• Start from all fours with your knees under your hips and wrists under your shoulders or slightly forwards of them.

• Keep your spine in a neutral position. 

• On an inhalation, lower your belly, point your tailbone up, and look up.

• Exhale, and come back into your neutral ‘tabletop’ position.