—I would say that on most days I fall at a 2, maybe a 3. But during a recent visit to Costa Rica for, I felt something shift among the birdsong and flowing waters and humid air. A few days at this Costa Rican retreat reminded me of the power within myself to change my perspective and focus—and to love and care for my own body.of its own—Hacienda AltaGracia is a luxury resort that embraces the core tenants of longevity-focused living: healthy eating .
Start by lying on your back on a yoga mat or other comfortable surface. Bend your knees so your feet are flat on the floor. Engage your abdominals and bring your belly down to your spine, lengthening the spine along the floor. This will create a pelvic tilt, where you're tilting down at 12 o’clock and up at 6 o’clock .Use your abs to rotate your clock down to the side so that the 3 o’clock hip is lower. Tilt between 3 and 9 o'clock a few times, inhaling and exhaling evenly."Articulated bridging is a must for any spine, as it promotes space for our disc tissue to live unencumbered," says Ferioli.
Want some whole-body moves to try? Chaves recommends doing the below exercises whenever you feel they're necessary , but points out that they're especially beneficial to do before going to bed and upon waking up." can lead to significant physical, mental, and emotional changes," she says.Sit in a comfortable position, with your spine long, chin tucked slightly, and shoulders down and back.
For Chaves, her preferred form of movement for longevity is dance."Dance encompasses so much—from breathwork and free movement to immediate connection with pleasure and joy," she says."It activates your internal waters, altering your vibration, and induces sweating, which detoxifies your body."