miercuri , 22 noiembrie 2017

Mandy Ingber: „Yoga is a lens with which to view myself”

Main english

She is Jennifer Aniston’s yoga trainer and her close friend for more than 20 years. But the actress is not the only celebrity who owes Mandy Ingber her fantastic physical shape. Kate Beckinsale, Courteney Cox, Helen Hunt or Woody Harrelson and his family are long-time clients of the famous yogi. Despite her busy schedule – as she is currently on a tour, promoting her brand new book in the States – Mandy Ingber offered us an exclusive interview, the first in the Romanian media, in which she talks about her passion and also unveils a few yoga routines that she practices along with her Hollywood clients.

What was the most challenging thing about writing your book, Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover?

I have never written a book before. The most challenging thing was getting started and believing enough in myself to decide I COULD write it. I really thought I would need a ghost writer or a co-author. Finally a friend encouraged me, and some astrologers suggested that I write it the same way I exercise: consistently. I wrote for two hours a day each day. If I missed a day, I would just get back on track with my two hours. I didn’t try to make up for it by doing four hours the next day. By the end of four months, I had a manuscript!

Are there any special workouts that celebrities ask you to prepare for them before going to important events like the Oscars or for other occasions in their lives?

I try to remain consistent with my clients throughout the year. An Oscar day is just another day. Most actors stay in pretty top shape, as all eyes are on them all the time. It’s best to keep consistent. In my book, I offer some of the very routines I offer to my clients. Here are some examples.

To stay mellow and relaxed. To deepen concentration and not get thrown off by anything: GROUNDING YOGA POSES

 WARRIOR 2

Warrior 2 poseStep your feet 4-5 feet apart. Bend your right knee so that it looks like a square (90 degree angle). Align your front (right) heel with your back (left) arch. Back foot is facing the side. Draw an imaginary line from the heel through the arch. Bend your front knee to a ninety-degree angle. Seal the outer edge of your left foot into the mat. Extend your arms out from the center of the body, reaching equally. Coax your right knee open, while the left ribs open to the left. Sink your hips down as you lift your sternum up. Gaze down the center line of your hand (down toward your middle finger). Press the shoulders down, engaging the lateral muscles. Breathe. Pay particular attention to the grounded feeling of the lower body. Hold this for ten breaths or 60 seconds.

TRIANGLE POSE

Triangle poseStraighten your front leg, and scooch the back foot in to narrow your stance (about 3.5 feet). Shove your hips off to the left as you extend the right arm out to the right, reaching and elongating the underside of the torso. Place your right hand down on your shin, or if you are super flexible, alongside the outer edge of your right ankle. Extend the left arm up. Gaze upward. Try aligning your shoulders, hips, and feet. Breathe. Hold for ten breaths or 60 seconds.

COBBLER’S POSE

Cobbler PoseSit down and place the soles of your feet together as your knees fan out to the sides. Hold onto your feet or ankles and grow tall through your spine. Take a deep breath in, and on the exhale draw your chest forward and down, hold, and breathe. After ninety seconds, come up to sitting.

PIGEON POSE

Pigeon poseFrom Cobbler’s Pose, shift your weight to the right and, keeping the right leg bent, swing the left leg straight behind you. Square the hips to the floor. Your left knee should be directed toward the floor and both hips should be level. When you are ready, lower your torso down and settle here for ninety seconds. Walk the hands back and raise your body up. Switch sides.

YOGALOSOPHY LOWER BODY TONING ROUTINE. To feel the lower body toner burn. A little lift of the tush and spring in the step

CHAIR POSE

Chair poseWith feet together. Sink down into an imaginary chair, so it is as if you were seated. Extended your arms skyward. Palms face each other or touch together. as you firm your triceps and send energy out through the arms. 5 breaths here. Press you feet down and rise up to standing.

ADD SQUATS (x8) -> THEN PULSE (x8) -> BACK TO CHAIR (x2)

Step the feet apart slightly, about hip-width distance, and bring your palms together at your chest. Sink the hips back into a seated position, and immediately press back up. Continue to breathe. Do this 8 times, then pulse for 8. Step the feet back together to Chair Pose, and repeat 2 more sets.

CAT/COW

Cat cow poseStart on the hands and knees. Hips are directly above the knees and hip width apart. Establish a smooth flowing breath. This works the spine, and opens up the shoulders and the chest/heart area.On the inhale, arch, on the exhale curl under. Any time the body is folding forward or contracting, or becoming compact, we exhale. When there is an opening of the chest or an unfolding, that is an expansion and we take an inhale.

ADD SIDE LEG LIFTS (x8)

Moving into Side Leg Lifts, sometimes called Fire Hydrant, adjust your right hand so that it is closer towards the center of your body. Brace your self with your left hand, a little more out to the side. Keep your right knee on the floor, and with the left knee still bent, lift your left leg out to the side. Do this 8 times, then switch sides.

BRIDGE

Bridge poseLie on your back with feet parallel on the floor, hip-width apart. Slide your heels toward your tush so that you can graze your heels with your fingertips. Press your feet into the mat and peel your spine off the floor one vertebrae at a time. Press the hips up. Interlace your fingers underneath you as you wriggle onto your shoulders. Open up the front of your body and take eight breaths before you unclasp the hands and lower your hips to the floor.

ADD PELVIC TILTS (x8) -> THEN PULSE (x8) 

Next, move into a Pelvic Tuck. Lower your hips to the floor and then squeeze your glutes as you press up full range of motion. After eight reps, squeeze in a tiny pulse at the top. Repeat two sets.

MINI DETOX ROUTINE. To eliminate toxins from the body. Twists do the trick. 

TWISTING LUNGE

Twisting lungeFrom a right leg  lunge , keep your left hand to the floor on the inside of your right foot. Twist your right arm up toward the ceiling and look up. Make sure your spine is extending from the tail bone through the crown of your head. Switch sides.

SEATED TWIST

Seated twistBend your left knee on the floor in front of you. Cross your right leg over to bring your right foot to the outside of the left knee. Hook your left elbow on the outside of the right knee and press your right hand into the floor near the base of your spine. Inhale as you extend your spine up, then exhale as you twist back. Other side.

RECLINING TWIST

Reclining twistForm a supine position,  extend your arms out to the sides and bring your right foot on top of the left thigh. Slowly lower the right knee toward the left and look over your right shoulder. Relax into this twist. Repeat on other side.

 

 

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