WALANG sekreto sa pangmatagalang epekto ng pagyoyoga — maaari nitong maibsan ang allergies, nakakapagpagaling sa ilang karamdaman at nagdudulot ng kapayapaan.

Ipinakita ng Yoga trainer at teacher na si Alexandria Crow ang ilang yoga moves gamit ang web series na #OWNSHOW kabilang na ang isang partikular na posisyon na makapagbibigay ng karagdagang tiwala sa sarili.

“Your posture says a lot about who you are. Standing up tall and having an open posture is something that gives you the feeling of being the boss -- it also makes people think that you’re the boss,” pahayag ni Crow sa nasabing video. “This pose is here to strengthen your upper back and the backs of your arms so that you can stand up tall, stand up with confidence and feel really good about yourself.”

Una, sinabi Crow na humiga sa isang malambot na banig. Panatilihing nakababa ang mga tuhod, at diretso ang mga hita habang ang iyong likuran ay nasa lapag.

“Nose to the mat, interlace your hands behind your head. Lift your elbows up so that they’re in line with your ears,” ayon kay Crow. “Toes pushing again, tailbone down, inhale [and] arch your upper back -- just a little bit of work there -- [then] exhale, lower down.”

Gawin ito ng limang beses na paulit-ulit at para sa huling pagsasagawa, pansamantalang huminto sa loob ng 10 segundo bago muling dumapa. Siguraduhing gamitin ang iyong upper back. Kahit na ito ay hindi madaling gawin, ito ay sulit gawin.

“It’s not even easy for me and I do it all the time... So give yourself time to strengthen that part,” sambit ni Crow. “I would suggest you do it at least a couple of times, a couple of sets of that, I would say every day... just to give yourself that chance to build the part of your upper back strength that you need so much to stand up tall and to really own the room when you walk in.”

Una, sinabi Crow na humiga sa isang malambot na banig. Panatilihing nakababa ang mga tuhod, at diretso ang mga hita habang ang iyong likuran ay nasa lapag.

“Nose to the mat, interlace your hands behind your head. Lift your elbows up so that they’re in line with your ears,” ayon kay Crow. “Toes pushing again, tailbone down, inhale [and] arch your upper back -- just a little bit of work there -- [then] exhale, lower down.”

Gawin ito ng limang beses na paulit-ulit at para sa huling pagsasagawa, pansamantalang huminto sa loob ng 10 segundo bago muling dumapa. Siguraduhing gamitin ang iyong upper back. Kahit na ito ay hindi madaling gawin, ito ay sulit gawin.

“It’s not even easy for me and I do it all the time... So give yourself time to strengthen that part,” sambit ni Crow. “I would suggest you do it at least a couple of times, a couple of sets of that, I would say every day... just to give yourself that chance to build the part of your upper back strength that you need so much to stand up tall and to really own the room when you walk in.”