If you’re having trouble committing to a full yoga class, here are a few yoga moves to get your at home routine started. You can gradually build on these to create a longer, more intense practice.
These 6 moves will give you a quick, all over session, allowing you to feel grounded and ready for the day ahead.
Cat Cow Pose
Benefits: Brings flexibility to spine, strengthens back and arms, tones and firms buttocks.
How to do it: Start on your hands and knees in a ‘table’ position. Make sure your knees are hip-width apart and directly below your hips.
Arms should be straight and directly below the shoulders.
Breathe in and arch your back with your head up, looking at the ceiling in front of you. Tuck your chin in towards the chest, pulling tummy muscles in and upward. As you breathe out, round your back and tuck in head. Repeat a few times in a flowing movement.
Bridge pose
Benefits: Opens up the front of the body and is also a great stretch for the spine. Strengthens the legs and helps respiratory problems.
How to do it: Lie on the mat with bent knees and plant soles of feet firmly onto the floor, as near to your buttocks as you can. Now, breathe in and raise your buttocks and hips off the floor so that the body is resting on your shoulders. Your chin should be on your chest. Arms remain on the floor, palms down. Hold and repeat several times.
Downward Dog
Benefits: Good for circulation and the whole body, especially hamstrings and heels. Helps to strengthen legs and arms, as well as boost energy.
How to do it: Kneel on all fours, hands and knees shoulder and hip-width apart. Shuffle hands forward and spread fingers wide. Inhale, curl toes under and, lifting knees off the ground, carefully press hips upward so your body looks like a triangle, bottom in the air.
Make sure neck and shoulders are relaxed. If your hamstrings are tight, keep knees slightly bent. Try ‘walking the dog’ by pressing alternate heels towards the floor. Hold, breathing deeply for five breaths.
Triangle Pose
Benefits: Strengthens thighs, knees, ankles; relieves backache; good in pregnancy.
How to do it: Place feet 4ft apart, turn right foot out at 90 degrees, left straight ahead. Breathe in and raise both arms to shoulder level, palms down. Breathe out and bring right arm down to right foot with your hand just inside instep, palm forward. Breathe in, raise left arm vertically above head and look up towards left hand if you can. Repeat on other side.
Tree Pose
Benefits: Helps balance and co-ordination, strengthens legs and spine.
How to do it: Stand straight. Shift weight to left leg and try as far as you can to put sole of right foot inside left thigh.
Try to balance while gazing at a fixed spot. Repeat on the other side.
Lying Twist
Benefits: Relieves tension in back, neck and shoulders. Helps whittle the waist and alleviates lower back pain.
How to do it: Lie on your back with arms straight out at shoulder level, palms up. Knees together, bring them up towards your chest and twist slowly to the right, so knees rest on the ground, then to the left. Keep shoulders on the ground, so your waist feels the twist. When your legs go down to the right, turn your head to the left and vice versa.
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