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H balancing act

Yoga for beginners


If you feel tight after a workout, these simple yoga stretches will
help de-stress, relax and strengthen your body, says Caroline Sandry

H
We all know exercise is vital for A lot of cardiovascular work is These exercises can be practised
a healthy body and mind, but tough on the body, and while it is on their own, or as part of your
in this fast-paced life of stress crucial for health and fitness, it’s a cool-down and stretch routine
and deadlines, working out at the gym good idea to try and balance the body post-workout. Try to focus on your
may become yet another stress on using yoga. Spinning, for example, breathing and remain absorbed in the
your body and mind. can lead to very tight shoulders, feeling of the posture. After completing
Indeed, if you train on a regular and running can lead to very tight these exercises, lie in relaxation
basis you may find that although hips and thighs. The following yoga pose (lie outstretched with your feet
exercise can be a great emotional postures are the perfect antidote to shoulder-width apart, arms a foot away
stress-buster, you are still carrying an overworked or stressed body and from your body and palms turned
your tight shoulders or aching lower will help to strengthen the body while up to the ceiling) and focus on deep
back home from the gym. opening joints and increasing flexibility. breathing while your body relaxes.

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48 www.womensfitness.co.uk | January 2009
balancing act H

The Cobra
Areas trained: Aids spinal flexibility and
opens the shoulders. Gentle pressure on
the stomach massages organs, stretches
upper back and expands the ribcage.
1.
Technique:
H Lie on your stomach, head on your hands,
and take a few deep abdominal breaths.
H Place your hands under your shoulders, legs
together and forehead down on the floor.
H Push nose and then chin forward as if rolling a
marble and roll your head upwards.
H Push your chin upwards as you lift your
shoulders and body up and back.
H When you have come up as far as is
comfortable, hold steady and breathe.
H Hold for ten seconds to one minute, and then
slowly come down, one vertebra at a time.
Repeat three to six times.
H Push your bottom back onto your heels,
face to the floor and rest in child’s pose for
30 seconds afterwards.

Safety tips:
2.
H Use your back to lift and keep hands light on
the floor.
H Keep your shoulders relaxed and away from
your ears.
H If you suffer with back problems, only lift with
your shoulders and head.

The Shoulder Stand H Straighten your back as much as


Areas trained: Shoulders, neck and possible and keep your legs straight.
upper back. This pose also aids blood H Hold steady and breathe for 30
flow to the heart and is good for heavy seconds, gradually building up to two
legs and varicose veins. minutes.
H To come out, lower your knees
Technique: towards your face and control
To prepare: movement back to the floor.
H Lie on your back, legs outstretched
and arms by your side. Safety tips:
H Perform four single leg raises on H Keep your hands flat on your back,
each side – inhale as you lift your leg with your fingers pointing into your
and exhale as you lower your leg back spine.
to the floor. H If you have back or neck problems,
H Stretch one leg up and grasp with place your bottom very close to a wall
your hands and hold for three to and simply raise your feet up the wall
five breaths. and rest in a comfortable position.
H Repeat on opposite leg.

The shoulder stand:


H Keep your head and neck flat on the
floor and inhale to lift both legs.
H Place your hands on your buttocks
and gently bring your body up until you
are resting on your shoulders.

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January 2009 | www.womensfitness.co.uk 49
H balancing act

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The Inclined Plane


Areas trained: Strengthens shoulders, arms and hips and increases
their flexibility.

Technique:
H Sit up tall with legs outstretched.
H Place your hands on the floor behind you with your fingers
pointing backwards.
H Inhale and lift your hips upwards, carefully dropping your
head backwards.
H Lift your hips as high as possible and breathe normally.
H Carefully lower yourself to the ground and shake your hands out.

Safety tips:
H Keep your feet together and pressed towards the floor.
H Keep your legs straight.
H Relax your head and neck.
1.

Model: Caroline Sandry The Bow 1.


Photos: Eddie Macdonald Areas trained: Gives a full
Clothing: xxxx | xxxx | xx | £xx | www.
backbend, expanding the
xxxxxxx
chest, opening the shoulders,
mobilising the spine and
stimulating internal and
digestive organs.

Technique:
H Lie on your stomach, face
down and bend your knees,
bringing your feet up.
H Reach back to grasp
your ankles.
H Keep your arms straight and 3.
inhale as you lift your entire
body upwards.
H Hold for a couple of breaths
and increase up to a minute.
H Push your bottom back onto
your heels, face to the floor and
rest in child’s pose afterwards.

Safety tips:
H Keep a space between your
heels and buttocks.
H Stretch your head and chin
upwards and back.

50 www.womensfitness.co.uk | January 2009


balancing act H

The Forward Bend


Areas trained: Stretches entire back of the body, relieves compression
of the spine, massages stomach organs and increases flexibility of rear
thighs and lower spine.

Technique:
H Sit up tall with feet together and flexed (toes drawn in towards you).
H Inhale and stretch arms overhead, upper arm close to your ears.
Lengthen your spine and make yourself as tall as possible.
H Exhale and bend forwards from your hips, reaching to hold your feet
with your hands.
H Remain steady and breathe into any areas of tightness in the body.
H Visualise your chest releasing down towards your thighs.
H Hold for between three breaths and two minutes.
H To release, inhale and stretch your arms and body back up.

Safety tips:
H Keep your legs straight and feet flexed.
3. H If you cannot reach your feet, use a belt or a strap.
H Keep your shoulders and neck relaxed.
H Sit on a folded towel if you have back problems and be gentle.

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3. 4.

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The Spinal Twist


Areas trained: Stretches and twists the spine maintaining elasticity,
stretches the hips and shoulders, massages stomach organs and aids
digestive problems.

Technique:
4. H Sit on your heels with a straight spine.
H Lift your right knee and place your right foot flat on the floor. Turn your
left leg out on its side and place your left foot below your right leg.
H Place the right foot over the left knee onto the floor
H Stretch your left arm overhead and twist around to place the left arm
outside the right knee. Aim to hold the right ankle.
H Place your right hand on the floor close to the right hip.
H Hold for a few breaths on each side.

Safety tips:
H Keep your spine straight and your foot flat on the floor.
H Twist your body around and look over your shoulder.
H Keep your bodyweight off the hand on the floor as this may encourage
you to lean back, rather than stay tall.

January 2009 | www.womensfitness.co.uk 51

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