{"id":13468,"date":"2019-11-30T16:35:51","date_gmt":"2019-11-30T14:35:51","guid":{"rendered":"https:\/\/www.athenstrainers.gr\/?p=13468"},"modified":"2019-11-30T16:35:51","modified_gmt":"2019-11-30T14:35:51","slug":"yoga-wheel-gratitude","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/yoga-wheel-gratitude\/","title":{"rendered":"Yoga wheel: gratitude"},"content":{"rendered":"<p>Yoga wheel stretches shoulders, chest, abdomen and hips allowing you to to move even deeper into your asanas.<!--more--><\/p>\n<p>You can use it to warm up and improve your flexibility..<\/p>\n<h3><span style=\"color: #ff00ff;\">GRATITUDE (JANU SIRSASANA-ONE LEG<\/span><br \/>\n<span style=\"color: #ff00ff;\">FORWARD FOLD-HEAD TO KNEE POSE)<\/span><\/h3>\n<p>Begin sitting in sitting position with both legs outstretched in front of you.<\/p>\n<p>Bend your left knee and bring the sole of your left foot to your right inner thigh. Place the other foot onto the yoga wheel and keep it flexed.Hold the yoga wheel to stabilize it.<\/p>\n<p>Hold the pose for 5 breaths.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-13470\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2019\/11\/yoga-wheel-janu.jpg\" alt=\"yoga wheel\" width=\"450\" height=\"249\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2019\/11\/yoga-wheel-janu.jpg 672w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2019\/11\/yoga-wheel-janu-300x166.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2019\/11\/yoga-wheel-janu-200x111.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2019\/11\/yoga-wheel-janu-400x221.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2019\/11\/yoga-wheel-janu-600x332.jpg 600w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Square your torso<\/li>\n<li>Begin to bring your torso down to your leg by tipping your pelvis forward so that the bend initiates from your hips instead of your lower back.<\/li>\n<li>When you reach your maximum forward bending limit, you have a choice: You can maintain your straight spine and long neck in an active position, or you can relax your heart and head down toward the extended leg, allowing the spine to round.<\/li>\n<li>On each inhale, extend the spine long.<\/li>\n<li>On each exhale, deepen the forward bend.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong><span style=\"color: #ff00ff;\">Benefits<\/span><\/strong><\/p>\n<ul>\n<li>Stretches the hamstrings, hips<\/li>\n<li>Relieves stress<\/li>\n<li>Relieves menstrual cramps or menopause symptoms<\/li>\n<\/ul>\n<div id=\"tw-target-text-container\" class=\"tw-ta-container tw-nfl\">\n<pre id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" data-placeholder=\"\u039c\u03b5\u03c4\u03ac\u03c6\u03c1\u03b1\u03c3\u03b7\"><\/pre>\n<p><em>Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar &amp; Conference Lecturer, Pilates Master Trainer \u201cAthensTrainers\u00ae Ultimate Pilates System\u00ae\u201d, Member of Pilates Method Alliance (PMA), \u00a0Member of European Lifestyle Medicine Organization (ELMO), DNAFit\u00ae\u00a0 Certified Trainer, General Manager &amp; Owner of AthensTrainers\u00ae<\/em><\/p>\n<p><img decoding=\"async\" class=\"wp-image-9635 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/07\/varv-new-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/07\/varv-new-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/07\/varv-new-66x66.jpg 66w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n<p>Sofia Papageorga, Yoga &amp; Pilates Instructor, Personal Trainer, AthensTrainers\u00ae Associate<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-9799 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/08\/sofia-e1506076316727-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/08\/sofia-e1506076316727-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/08\/sofia-e1506076316727-150x150-66x66.jpg 66w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n<p><em>Photos: Eleanna Kourkoulopoulou<\/em><\/p>\n<p>Source: <a href=\"https:\/\/thebody.gr\/featured\/the-body-%ce%b1%cf%80%cf%81%ce%b9%ce%bb%ce%b9%ce%bf%cf%85-%cf%83%ce%b5-%cf%80%ce%b5%cf%81%ce%b9%ce%bc%ce%ad%ce%bd%ce%b5%ce%b9-%cf%83%cf%84%ce%bf-%cf%80%ce%b5%cf%81%ce%af%cf%80%cf%84%ce%b5%cf%81%ce%bf\/\">Body Magazine<\/a>,<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Yoga wheel stretches shoulders, chest, abdomen and hips allowing you to to move even deeper into your asanas.<\/p>\n","protected":false},"author":1,"featured_media":13470,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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