yoga outdoors

Yoga: The Perfect Way to Start Your Morning

What do you do to stay mindful and calm during periods of stress and uncertainty? Here at CuddlyNest, one of the things that help us stay connected, grounded, and mindful together is yoga. That’s why twice a week, all in different parts of the world, we get together virtually through AtréYoga Studio, to practice.

yoga in the morning

Start Your Morning with Yoga

For this week’s Workout Wednesday, we invite our community to join us in our practice, by starting with Surya Namaskar – Sun Salutation. This is the perfect flow to start your day off on the right foot. Learn the correct positions and form for each pose provided here, by yoga instructor, Anna Paloma, and follow along on our IGTV and Facebook Watch to practice the Sun Salutation with our CuddlyNest Community. Namaste!

yoga poses

1. Standing Mountain Pose — Tadasana

Stand with your feet hip-width apart. Press your palms together in prayer position.

2. Upward Salute — Urdhva Hastasana

Inhale as you sweep your arms out to the side and overhead. Gently arch your back and gaze toward the sky.

3. Standing Forward Fold — Uttanasana

Exhale as you fold forward from the hips. Bend your knees if necessary.

4. Half Standing Forward Fold — Ardha Uttanasana

Inhale as you lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor.

5. Four-Limbed Staff Pose — Chaturanga Dandasana

Exhale as you step or jump back into Plank Pose (High Push-Up Pose), with your hands under your shoulders and feet hip-distance apart. Continue exhaling as you lower your body toward the floor. Keep your elbows tucked in toward your sides. If needed, come to your knees for Half Chaturanga.

yoga outside

6. Upward-Facing Dog Pose — Urdhva Mukha Svanasana

Inhale as you draw your chest forward and straighten your arms. Draw your shoulders back and lift your heart to the sky. Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles. Keep your elbows tucked in toward your sides.

7. Downward-Facing Dog Pose — Adho Mukha Svanasana

Exhale as you lift your hips and roll over your toes, placing the soles of your feet on the floor. Your heels do not need to touch the ground. Ground down through your hands and the soles of your feet as you lengthen your spine. Lift your belly and sit bones toward the sky.

8. Half Standing Forward Fold — Ardha Uttanasana

Inhale as you step or jump both feet between your hands. Lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor.

9. Standing Forward Fold — Uttanasana

Exhale as you fold your torso over your thighs. Bend your knees if necessary.

10. Upward Salute — Urdhva Hastasana

Inhale as you sweep your arms out to the side and extend up once again. Gently arch your back and gaze toward the sky.

11. Mountain Pose — Tadasana

Exhale as you come back into Mountain Pose. Bring your hands into prayer position.

Repeat this sequence five times for a full practice.

Why we practice with AtréYoga:

  • Their instructors are clear and precise, always focusing on a rectangular position of the mat for asanas and clear instruction during yoga training.
  • Metaphors and examples are used to guide the asanas and make them easier to understand.
  • Whether you’re a beginner or advanced yogi, anyone can participate and learn thanks to the visual cues and guidance from the instructors.

Come join us for the next session!

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master your yoga poses

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couple working out

Workouts You Can Do Anytime, Anywhere

Do you find you need a little extra motivation to workout lately? Whether outside or indoors, it can be challenging not only to work out but to decide what to do for exercise. We are here to make that easier for you. 

Welcome to Workout Wednesday!

workouts from home

Over the next few weeks, CuddlyNest will be working with several trainers to show you some workouts you can do anytime, anywhere. Whether you are staying in a hotel room, working out from the couch, or have access to your balcony or terrace, we’ve got you covered.

Benefits of Working Out:

But first, let’s get down to the real reason why we should even exercise in the first place. While it may seem obvious, working out has many benefits on top of good physical health, weight loss, and boosting your energy. According to Healthline.com, these are some of the top benefits of exercising regularly.

1. Workouts can improve your mental health:

Exercise allows your body to release endorphins which allows you to feel a greater sense of happiness and well-being. Hundreds of studies have proven time and time again that exercise lowers the risk of depression and anxiety.

2. Exercise is great for your muscles and bones:

From building bone density to mixing in the right amount of protein, exercise allows your muscles to build and grow stronger.

3. It can help improve quality of sleep and relaxation:

A study, shared by Science Direct, shows that by doing 150 minutes of moderate to vigorous exercise a week, can improve your sleep quality by 65%.

health benefits of exercise

Now that you know the benefits of adding exercise to your everyday routine, it’s time to get started with workouts from our trainers.

Meet Our Trainers:

Practice Yoga and Daily Asanas with Anna Paloma from Barcelona, Spain:

workout wednesday anna

Yoga allows you to connect your body and mind forcing you to live the present moment. It increases your concentration and creativity and allows you to disconnect to connect again better with yourself, like a reset.

Yoga makes you conscious about your breathing, relieve stress, and improve your posture. It is the perfect workout to realign your spine after a long day of sitting in front of a computer. Most importantly, yoga will make you stronger physically and mentally, and you can practice anytime, anywhere.

Check out her Instagram page, here.

Full-Body, No Equipment Needed with Leon Zielaskowski, from Berlin, Germany:

workout wednesday marino

No equipment? No problem! You don’t need fancy weights and or a full gym to work out your whole body. All you need is yourself. When exercising your legs, arms, and core, it is important to focus on the isometric movements and that will strengthen the region you are working out. By focusing on specifics areas and muscles you can increase your intensity and efficiency based on what feels good for you.

You can also try your hand at compound movements that target full areas at the same time. For example, rowing trains your back, biceps, and arms. The more muscles you work out, the more calories you burn. You have the power to set your own goals, and we’ll help you get there.

Check out his Instagram page, here.

Core and Stability Training with Marino Mimica, from Split, Croatia:

workout wednesday marino

Having a strong core will benefit you in every aspect of your life. On days when your activity levels are lower, it important to remember to keep your core exercised. Why? Your core muscles are vital in maintaining stability, good posture, eliminating joint pain, and help you remain more productive. By always keeping this in mind, you can begin to create healthy habits both when you are and aren’t exercising. Looking for tips on how to improve and get rid of your weak core? Follow along with us.

Check out his Instagram page here.

Be sure to visit our Facebook and Instagram channels every Wednesday at 3 PM, CET, for new workouts from each one of our trainers. See you next week! 

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CuddlyNest provides all accommodations to all travelers at an unbeatable price. This blog post is the third in a series by the CuddlyNest team, on the Coronavirus Outbreak. To see more information about our COVID-19 policies please visit our response page.