Welcome to a world of flexibility and soothing flow, where you can feel at ease in your body and focus on movements without mantras and other things not suitable with our religion and beliefs.
We want to present to you exercises to make your everyday smoother and help you prepare your physic for salah.
You can enjoy the program as a long flow of movements leading to next. You can focus on specific exercises for specific tensions in your body.
You can do the exercise just once as you move through the program or stay and repeat the once you think you need more of.
Some of the exercises in the program can be put in use in your daily shores as you are stretching on the couch or feeling a little tense ant the desk.
How it all started
We do not really know when and how we got in touch …
I think Malin contacted me through a Muslim group. She introduced herself as a naprapath and thought we might have something in common to talk about.
Without having really met, it feels like we have known each other for a long time.
And of course we had something in common.
I was building up and devoting myself to Energized Muslimah and she had recently written a book on stretching. It’s about 1.5 years ago now.
We then talked about doing something together to help other Muslim women feel better. It is not always easy to go to a therapist or fitness center when you are stiff and in pain. Most of us have chosen a path where we do not expose ourselves anyway.
So we thought that there was probably a need for home programs about training, stretching and agility.
I focus on exercise and diet already through Energized Muslimah. Regarding stretching and flexibility, it is usually referred to as yoga.
But Yoga has so many parts that do not really fit or match our faith and religion. We saw the need to find another track.
And this week, the question appeared in one of our chat feeds. A woman who asked about learning yoga.
Then we realized that it was time to start rolling ….
When you are in Qiyam-position it is important to have good posture and balance. Stand firmly on to feet, activate the muscles in your gluteus to give your back a good foundation and pull your belly slightly in towards your spine. Place your shoulders softly towards your back and straighten your posture.
Lean your head slightly forward in respect of Allah, and trust your neck and shoulder muscles to keep the weight. For this you need to stretch and soothe the following:
Hipflexors, Chest muscles, Neck and Shoulders
In Ruku we perform a bowing and when you do you need strength and length in some specific muscles. When a muscle is at its right length it is stronger and more flexible and will help you keep your position without demanding to muck from other parts of your body. Stretch and soothe the following: Gluteus muscles, Hamstrings and Calfs
Julus is a position we get back to many times during prayer. Thighs and knees need to be cared for to be able to do this without tension.
Stretch your thighs to avoide tension in legs and knees.
To keep good posture, tighten your belly slightly and lengthen your body upwards. Pull your shoulderblades back a lightly. Lower your head a little and look humbly in front of you on the floor.
From Ruku to Sujud we put pressure on our thighs and knees. Tension and pain in your knees are often radiation from strains in your thigh muscles, front and inside. By stretching these, our kneecap will be able to stay in its right place, and ease pressure on knee joints. If your lower back starts to call for attention, it’s time to care for your gluteus muscles. When in good shape they allow low back and spine to move in a smooth way. Your neck is sensitive to much pressure. Strong arms and chest will prevent you from leaning too much on your forehead when in sujud.
All movements in salah could radiate pride, thankfulness and humbleness.
Pride as you stand straight and proud to be muslim. Subhan Allah. Thankfullness as you get to stand in prayer again. Humbleness as you soften your movements and bow to the Creator.