Dahn Yoga Basics

If you enjoy spending the summer camping, hiking or going on extended treks, you may need a good knee- and ankle-strengthening technique to keep your leg joints limber and injury-free. After all, individuals who go for a walk or run without using the best stretching exercises may put themselves at risk of spraining an ankle or hyper-extending a knee.

So, here are step-by-step instructions on how to do yoga for healthy knees and ankles.
1. Start by rubbing your hands together vigorously until they begin to feel warm.
2. From a standing position, bend forward and place your palms on your knees, allowing the energy in your hands to transfer to your joints.
3. With your knees together and hands still on them, gently rotate your knees in a circle.
4. Do this 10 times clockwise, then a further 10 times counterclockwise.
5. Stand up straight again. Take a few deep breaths.
6. Lift one knee a bit and point your foot into the ground. Slowly rotate your ankle ten times.
7. While you're at it, stretch the ankle a bit to one side.
8. Do the same for your other ankle.
9. Finally, take a few moments to shake out your leg muscles.
You're ready to get hiking!
Want to watch a video of these stretching techniques? Click through below:

Many individuals begin making personal changes during the summer months when there is plenty of opportunity to get outdoors and exercise as part of a new healthy lifestyle. Some people who want to shed pounds may turn to yoga exercises for weight loss. Dahn Yoga, in particular, may help practitioners find a way to balance both their physical and mental health.

However, any type of physical activity during the summer may need to be approached with caution since high temperatures can pose a risk of dehydration or fatigue.

A recent article published by FitSugar.com offered several tips on how yoga enthusiasts can stay healthy and enjoy their classes in high-heat conditions.

Individuals who have practiced Dahn Yoga for some time may already know the types of clothing that instructors encourage their pupils to wear. Beginners who consider dressing in only shorts and a sports bra may want to re-think their choice.

The news provider explained that wearing more clothes may actually help people stay cooler than they would if they sported skimpy outfits. In warm weather, yoga practitioners may consider opting for lightweight, breathable fabrics that help keep sweat from dripping onto one's yoga mat.
Prior to classes, people should stay hydrated throughout the day and also pack an insulated bottle full of ice water to bring with them, the news source recommended. Sipping on a beverage every 15 minutes during classes may help individuals avoid dehydration and overheating.

The Mayo Clinic reports that some symptoms of dehydration include dry mouth, tiredness and headache. Individuals who experience these issues may have mild or moderate dehydration, which can typically be reversed by increasing their fluid intake, the organization notes.
The website also suggested that yoga practitioners invest in a rug or towel to place over their mats.