Exercises to ease back and hip muscles and to stretch hamstrings

Before you start to a jump rope warm-up

1. SEATED FORWARD BEND You can practice this pose at any time of the day. Just sit on the ground with legs and hands resting in the lap or on your thighs. You can use any object to support your head if it is not comfortable to sit in meditation. A cushion or a blanket can also be used to support your head while sitting still in meditation.

man squat fitness

2. SEATED SQUATS Squats are among the top posture for meditation and is highly beneficial because it helps in strengthening muscles of your thighs, abs, and back, while you get an instant relief from stress. Start off sitting with your knees bent, feet firmly planted on the ground, and your forearms resting in your lap. Then slowly lower your body until your legs are bent at the knees and your forearms are parallel to the floor. It is very important not to lift your knees off the mat when doing a squat. When you are comfortably seated in your squat, you can keep your knees bent or straighten them as you feel comfortable to. To come up from a squat, slowly lift and stand up, while keeping the back straight.


3. SIDE LYING TWIST When it becomes necessary to sit in a meditative pose for an extended length of time and when one wants to experience the benefits of side-lying pose, then side-lying poses are the best option for the purpose. The side-lying twist is among the best as it can help you with so many benefits. Side-lying twist is a posture where the body is completely twisted away from the legs. The legs rest either on the ground or on a pillow. One leg can be in the twist and the other leg can be in an extended position. The back should be turned to the same direction with the shoulder line. A pillow placed under the head is highly recommended when meditating, as it lets the neck become completely relaxed. This pose also helps in releasing stress from the shoulders. Do remember that in order to do this pose correctly, you need to feel comfortable and stretch your waist, ribs, back, neck, knees, and feet.


Now you are ready to start jumping rope with your training jump rope!