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Week 5 : Yoga for arms; Static stretches

Kia Ora,

Last month we learned together to take time for ourselves. To stop in our day and make it a priority. We started with stretches that only take 5 minutes a day, to reconnect with our bodies, mainly our spines. We proceeded in the following way:

  • Static
  • Dynamic
  • With restorative yoga
  • With the help of the Yoga Partner

Our primary goal last month was to reduce muscle tension. And if we have been diligent in doing our 5 minutes a day, we can see a slight improvement in our daily routine.
September’s challenge was a great first step, but the adventure continues. This month we will be looking at arm and shoulder exercises.

In week 3 and 4 of the Yoga Spine Challenge, we have moved away from the aesthetic aspect to introduce you to themes such as meditation and partner yoga: the flow of energy between two people. These two practices go inward and are other aspects of seeing the practice of yoga.

For we use yoga today as a sporting practice, but that is not all it contains. Yoga has a spiritual and philosophical part too. In this challenge, we have chosen to start by introducing you to the (physical) part of yoga as a first approach because it is the easiest and simplest way to connect with this universe.

As we move through the practice, these themes will become more and more recurrent. You don’t have to connect to the more philosophical part right away. One thing at a time, using yoga as a tool to get to know your body is enough.

Back to the point:

This month we will focus on the upper body: shoulders and arms. The work dynamic will be the same as last month, but focused on this new area of the body.

If you missed month 1 NO PROBLEM. You can take this mini-challenge along for the ride. We repeat at the bottom of the article the procedure for newbies. Once you understand the dynamics, you can slowly start the October exercises and come and incorporate the September ones when you can.

For those of you who followed the stretching challenge number 1: we offer 3 alternatives.

  • Either, we add 5 minutes of stretching to our 5 minutes per day already in place.

Ex: I do my 5 minutes of spine stretching, once done, I do my 5 minutes of arms and shoulders. This makes a total of 10 minutes.

  • Or, we place these 5 minutes of month number 2 at another moment of our day.

Ex: I do my 5 minutes of spinal stretching in the morning. I make a second break in my day of 5 minutes to do arms and shoulders. This makes a total of 10 minutes in my day, but at two different times.

  • Or, we combine the two months of exercise into one 5-minute session:

Ex: When I stretch my back, I add the arms ( to be followed on the tracker )

For newcomers, we remind you that the exercises are published at the beginning of the week where you will have a PDF to download with the exercises. In the middle of the week, the more theoretical part will be published where we talk about different topics related to the challenge.
Last month, we proposed to start together by creating solid stretching habits for our health. We’re continuing with this for month 2.

If you happen to miss a day of stretching: NO WORRIES! It happens to everyone.

He who stumbles and does not fall, goes his way.

Welcome to this second mini challenge:

As this first challenge was very successful, the Acro-Wine team decided to keep the same rhythm for this next challenge.

For this first week: static stretching of the arms. Once again, you need to take some time out of your day (5 minutes) and do the tracker exercises.

Yoga for arms

The exercises are classified by families:

There are 4 families of exercises

  • ➊ lying down
  • ➋ Standing
  • ➌ Sitting on a chair
  • ➍ Sitting on the floor

The objective of this first week on the theme of arms is to add these new exercises to your agenda. We remind you that you can find the exercises in the Trackers that are in each article: Exercise. You can also find the exercises on our Instagram page where we publish one INSTA REEL one per week to show you the good progress of these 5 minutes!

HOW IT WORKS :

For the newbies, you need:

  • Download this week’s tracker number 1: static arm stretches at the bottom of this page
  • Take 5 or 10 minutes out of your day to do the exercises using the PDF which you can print out and put on your fridge for example.
  • Fill in the tracker in the corresponding box
  • Enjoy the benefits

This last step seems unimportant, but it is our little quantifiable guide to what we do and how often we do it. It’s like collecting points in a video game every time we stop to do the exercises. It’s very satisfying to get to the end of the week and see what we’ve done.

In the same way that it is our inner voice that complains that we are not achieving the goals we have set for ourselves. If we hear this little voice, the solution is: do our exercises and be diligent so that we don’t feel the same way next week.

Feel free to continue with the previous month’s exercises which you can find by following this link: 5 minutes of Dynamic Stretching in your day or in our instagram reels 5 minutes of daily stretching.

If you want to spice up your week with a 20 minute Restorative Yoga session, we encourage you to do so by giving you some ideas on how to create a comfortable atmosphere.

You now have all the tools you need to start this new challenge.

Don’t hesitate to leave your experience in the comments.

Acro-Wine
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