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Learn Yoga at home
Yoga benefits circulation, posture, stress and anxiety levels, flexibility, sleeping patterns and fitness, and the best thing about it is you can do it at home! Here’s 4 simple postures to get you started.
Before you begin…
- Warm up with a five minute walk or on-the-spot jog.
- Stretch to a point of slight discomfort, not pain.
- Breathe deeply during poses to increase oxygen flow.
- Release each position gently. Let your muscles slowly go limp before moving on to the next position.
- Practise in a quiet environment in comfortable clothes.
Exercise 1: Downward Dog
(4 sets of 30-60 second holds)
Stretches and strengthens body
1. Kneel on hands and knees. Slowly lift onto hands and toes, creating an inverted V-shape.
2. Push hips back and straighten legs, but don’t lock knees. Work towards getting heels flat on the floor.
3. Spread fingers and push them into the ground. Elbows should be pointed outwards.
4. Keep head between upper arms – don’t let it hang. Pull shoulders away from ears. Activate thighs to remove some of the weight from hands.
5. Release by walking your feet towards your hands.
TIP: If you find hamstrings are too tight to fully straighten legs, keep knees bent. Coming up on to the balls of feet will also help to soften the strain on muscles.
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Exercise 2: Standing forward bend
(4 sets of 30-60 second holds)
Stretches and lengthens hamstrings
1. Stand straight with feet shoulder-width apart and belly button sucked in to switch on abdominal muscles.
2. Fold forward from hips with forearms clasped above head.
3. Allow arms to hang. Aim to press palms into the floor.
4. Keep hips over your ankles. Squeeze and release hamstrings to stretch them further. Let your head hang.
5. Roll body back up, vertebra by vertebra to return to starting position.
TIP: Only hang as far as is comfortable
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Exercise 3: The Triangle
(4 sets of 30-60 second holds)
Opens chest and shoulders, strengthens hamstrings and groin muscles
- Form Warrior II, straighten right leg. Keep both feet flat on the floor.
- Lower right arm towards right foot with left shoulder stacked on right shoulder. Raise left arm vertically, opening chest. Look up to left hand.
- Hold. Lower left arm and raise right arm and return to standing. Repeat with left leg forward to complete one set.
TIP: Rest right elbow on right thigh for balance. Go only as low as comfortable.
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Exercise 4: Warrior II
(4 sets of 30-60 second holds)
Strengthens legs and opens chest
- Lunge forward with right foot. Raise arms parallel to the floor.
- Turn right foot in slightly and left foot 90 degrees to the left. If possible bring right thigh parallel to the floor.
- With shoulders directly over pelvis, hold gaze over fingers.
- Step out of pose. Repeat with left leg forward to complete one set.
TIP: Only go down as far as you’re comfortable.
All information courtesy of Healthy Food Guide. Find more great fitness, food and healthy living advice at www.healthyfood.co.nz
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