Stretches with Stick

If you’re a devoted yoga practitioner, you can transform anything into a Yoga tool. Once you become an experienced Yoga practitioner, you tend to look for innovative ways, workouts and tools that teach new ways to train your body.

Dharma wheel, balls, fitness bench, foam roller, resistance band and pilates ring and there are many other fitness tools that played a significant role in adding extra resistance to already popular workouts and we’ve discussed many workouts involving them in our previous articles.

Why can’t a bamboo stick be used as a fitness tool? Yes, many practitioners of Yoga have already started using it as a fitness tool and made it an effective way to burn excessive fat. Today, we’re going to discuss some workouts using a stick which is definitely going to be a powerful weapon in your yogic arsenal

Select a stick with about 4 feet in length before attempting the workouts mentioned below.

Workout 1

Take the stick into your hands initially holding it at your hip level. Keep about one and a half feet distance between two hands while holding the stick. Stand up straight and tall with your feet shoulder-width apart.

Lift your hands and bring them straight up overhead. Locking your elbows, hold the stick as high as possible. Stand with an erect spine. Now bend to your left side till you reach your tolerance level. Inhale as you bend and keep your head and neck in a neutral position.

When you hit your comfortable level in bending, just pause there for a moment and return to the previous standing position. Then repeat the same motion on the right side. Repeat this motion for at least 7-8 times.

Workout 2

Take the stick into your hands initially holding it at your hip level. Keep about one and a half feet distance between two hands while holding the stick. Stand with your feet further than hip-width apart.

Lift your hands overheard and place the stick on the nape of your neck. Wrap your arms around the stick ending your palms the above the each end of the stick. Now finally begin to bend and lean forward towards the ground. Smoothly lock your knees and come into a standing doggy position. Pause there for a few seconds and return to the previous standing position. And bend again towards the standing doggy pose. Repeat this motion for at least 8 times.

Workout 3

Stand upright. Bend your right knee while simultaneously outstretching your left leg backwards. Hold your right thigh parallel to the ground while stretching your left leg backwards as far as possible.

Hold the stick vertically on the ground and on your left side. Lift your left hand overhead and hold the top end of the stick in such a way that your middle finger touches the tip of the stick. Take your right hand and held the stick in the middle. Wrap the fingers of both hands comfortably around the stick and hold it firmly.

Fix your gaze straight ahead and keep your head and neck in a neutral position. Take regular breaths and stay paused in the pose for a few seconds. Once you reach your tolerance level, release the pose and repeat it on the other leg. Do at least 8 repetitions of this pose for good results.

The main aim of these poses is to engage your core. So, maintain an erect spine throughout the poses and inhale as you bend to every side.

Core benefits of this pose:-

• This stretches help you engage your core.
• They provide a great message to your abdominal muscles.
• They stretch your upper back and shoulders, thus toning them and keeping them fit.
• These stick workouts can also strengthen muscles in your legs and arms.
• They help you treat digestion problems.
• They strengthen your spine and add flexibility.
• They massage your belly and help you shed belly fat.

Note: If you encounter side effects while practicing these exercises, immediately stop practicing them and consult your physician. Those who are in the final stages of pregnancy are also advised to consult their physician before attempting these workouts.