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    “I’m A Yoga Instructor And Do These 8 Moves To Open My Hips And Loosen Tight Lower-Body Muscles.”

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    Shakira said it best. Your hips don’t lie and that’s especially true as you start to get older. That’s why we want to urge you to make yoga for hips and lower-body part of your day-to-day. And we’ve got the perfect stretches for you, straight from a yoga instructor. They’re simple and accessible so you can add them to your morning or nighttime routine with ease. Meet the experts: Wimpie van der Meijden is a physiotherapist and founder of Athletic Recovery Centre in Cape Town. Oratiloe Matla is a yoga instructor and WH Cover Search 2024 finalist.Benefits Of Lower-Body Stretches & Yoga“Stretching and flexibility isn’t necessarily about extreme poses, but improving the quality of your everyday movement,” says Oratiloe Matla, yoga instructor and WH Cover Search 2024 finalist (find out how to enter our 2025 WH Cover Search here).“We rely on our legs for the most basic movements, like walking, driving, even sitting. What we don’t realise is the tension we take up from these everyday basic movements, and engaging in lower body stretches is the perfect way to release that tension,” says Matla. “Having a flexible lower body enables us to move with ease, strengthen our workouts (hello runners!), improve posture and experience less pain,” says Matla.According to physiotherapist and founder of Athletic Recovery Centre in Cape Town, Wimpie van der Meijden, some benefits you can expect to enjoy when you do lower-body stretches include:Improved flexibility and range of motion: This can reduce the risk of injuries.

    Enhanced blood flow and muscle recovery: Better circulation aids in nutrient delivery and waste removal.

    Postural improvements and balance: Regular practice can help correct muscle imbalances.

    Stress reduction: Yoga, in particular, integrates breathing techniques that reduce overall stress.

    Prevention of chronic pain: By keeping muscles supple, you lower the likelihood of developing conditions like lower back pain.“Our body communicates – what a gift! Don’t let that lower back pain shame you into thinking something’s wrong with you – it’s a sign to stretch,” Oratiloe encourages.READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”How To Perform Lower-Body Stretches SafelyYes, it’s actually possible to do some damage if you aren’t stretching properly. So make sure you don’t just go into that glute stretch guns blazing. Below are Wimpie van der Meijden’s tips to safely incorporating stretches into your life.Warm-up firstSpend 5-10 minutes doing light cardio. We’re not saying you should break out in a sprint. Doing something like brisk walking is perfect and it will help to increase blood flow. Incorporate dynamic stretching pre-activityDoing some dynamic stretching before you do a workout, yoga flow or stretch session prepares your muscles for movement. You don’t want to be doing static stretching before your workout because it could increase your risk of injury. Not sure where to start? Try this 6-move dynamic warm-up here.Use static stretching post-exerciseOnce you’re done with your workout, it’s time for static stretching. Hold your stretches for 30 seconds or more without bouncing. Try these 3 stretches post-workout, making sure to hold each for at least 30 seconds.Dynamic Stretching vs. Static Stretching: Static stretching refers to holding a position isometrically for a given duration. Dynamic stretching refers to fluidly moving in and out of the stretched position for a given duration or number of reps, taking a joint through its range of motion.Listen to your bodyYou should stretch to the point of mild tension, not pain, van der Meijden warns. And Oratiloe shares the same sentiment. “Yoga teaches us to move mindfully and that means allowing your practice to meet you where you are. This way you learn to identify the difference between experiencing pain or tension in a stretch,” she says.“Sharp pain is an indication that you’re over-exerting yourself or a sign of injury – whereas tension usually means you’re being challenged, and that kind of discomfort is the one you breathe through and eventually ease into.”READ MORE: The 3 Stretches You Should Be Doing DailyProgress graduallyYou shouldn’t jump straight into a 40-minute stretch session if you’re not even regularly stretching after your workout. Again, it’s all about listening to your body. “Increase intensity and duration slowly over time,” advises van der Meijden.And don’t forget two more important things; breathing and patience. “Breathe. Please breathe. And be patient with yourself,” reminds Matla.Focus on proper formVan der Meijden says you should consider consulting a professional or using instructional resources to ensure you’re performing movements correctly.Why Stretching Is Important As You AgeA study of men and women aged 55 to 86 in the Journal of Aging Research found a decrease in flexibility of the shoulder and hip joints by about 6 degrees per decade, with a significant decline after 70 years. And that decreasing flexibility can affect your day-to-day life. “Feeling stiff in your lower body, especially your hips can lead to injuries and discomfort when performing simple tasks,” says Matla.“Several studies have demonstrated that older adults who incorporate stretching and flexibility exercises experience better mobility, reduced joint stiffness, and an overall enhanced quality of life,” says van der Meijden. And it really is all about streeeeetching that quality of life. Research in the International Journal of Yoga and related studies highlight that regular stretching and yoga improve mobility and balance – critical factors for long-term musculoskeletal health, notes van der Meijden.READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More FlexibleHow To Reduce The Effects Of Ageing On Your JointsHere are van der Meijden’s top tips for staying mobile as you age:Engage in low-impact exercise: Activities such as swimming, cycling or walking reduce joint stress.

    Do strength training: Helps support and stabilise joints.

    Incorporate flexibility routines: Regular stretching or yoga can maintain range of motion.

    Maintain a healthy weight: This reduces excess stress on weight-bearing joints.

    Make sure your nutrition is balanced: A diet rich in anti-inflammatory foods and omega-3 fatty acids can support joint health.

    Stay hydrated and rest adequately: This is essential for joint lubrication and recovery.How Long Do I Need To Stretch For?We’re not saying you have to spend hours in downward dog. At Athletic Recovery Centre in Cape Town they’ve witnessed dramatic improvements with consistent short-duration (even five minutes a day) stretching or mobility routines. “Five minutes a day of dedicated time to improve oneself can lead to measurable improvements in flexibility and reductions in pain,” says van der Meijden.Best Yoga Stretches For Hips And Lower-BodyInstructions: You can practice these yoga stretches as a warm-up before your weight training or run.On recovery days: where your main goal is just to stretch, hold the poses for 30 seconds on each side, with deep breaths.For the insomniacs: lean more into the static poses (1, 2, 5) as you focus on your breathing to activate your parasympathetic nervous system, inducing sleep.For the early risers: perform (3, 4, 6) as dynamic stretches to energise the body. When doing the entire sequence, hold each pose for x5 breaths (x1 breath = inhale + exhale).Pro Tip: Try to identify any imbalances in your body – we all have a ‘good’ side (a more flexible side, that is) and that means we need to give more time and care to the tighter side. “When I’m on the mat, I usually start with the side that’s tighter or weaker and hold the stretch for longer,” says Matla. 1 . Butterfly Pose (Baddha Konasana)Siobhan Brazier (@sbrazierphotography)Why It Rocks: This is great for those who spend hours at their desks by helping to release tension from prolonged sitting. It stretches the inner thighs, groin and hips and improves circulation in the pelvic region.How To: Sit with your spine tall and bring the soles of your feet together. Let your knees fall outward. Hold your feet with your hands and gently press your knees down. Inhale to lengthen the spine, exhale to deepen the stretch. Stay here for 30 – 60 seconds. For a more dynamic stretch, you can lift your chest as you inhale and contract your torso as you exhale, moving through a seated cat and cow.Modification: Sit on a cushion if your knees are high off the ground.READ MORE: We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain2. Reclined Figure Four Pose (Supta Kapotasan)  Why It Rocks: Runners and those with tight hip muscles, this is your holy grail. This opens the outer hips and glutes and relieves tension in the lower back.How To: Lie on your back and cross your right ankle over your left thigh (A). Hold behind your left thigh and pull it toward your chest. Inhale to lengthen, exhale to deepen the stretch. For a hamstring stretch, extend the bottom leg up (B). Hold for 30-45 seconds, then switch sides. 3. Low Lunge (Anjaneyasana)Why It Rocks: It’s an essential pillar of a strong lower body, strengthening the lower body and improving balance. It stretches the hip flexors and quadriceps and opens the chest when arms are lifted.How To: Step your right foot forward into a lunge, left knee resting on the mat. Keep your front knee stacked over the ankle (A). Sink your hips forward while keeping your chest lifted. Place your hands either on the top of the knee or on the mat (B). Exhale as you sink deeper into the pose. To stretch further into the hips, lift your knee off the mat (C). Hold for 30–45 seconds, then switch sides.Modification: Place yoga blocks under your hands for support if needed.4. Lizard Pose (Utthan Pristhasana)  Why It Rocks: Lizard pose deeply stretches the hip flexors, groin and hamstrings. It improves hip mobility and enhances flexibility in the lower body.How To: Start in a low lunge with hands inside the front foot (A). Keep the back leg extended or rest the knee on the floor. Lower onto your forearms if possible. Inhale to create space, exhale to sink deeper. To open up more into the hips, place your hand on the knee and push yourself away as you lift the chest (B). Hold for 30 – 60 seconds, then switch sides. Modification: Use a block under your forearms if they don’t reach the floor.Knowledge Boost: “Sometimes tears may flow while you’re in a stretch, especially since our hips store emotions and trauma –allow yourself to journey through that release with no shame,” says Matla.5. Pigeon Pose (Eka Pada Rajakapotasana)Why It Rocks: If you’ve been going through a lot lately, this promotes relaxation and release of stored emotions in the hips. It deeply stretches the hip rotators and glutes and relieves lower back tension.How To: From table top, bring your right knee forward and place it behind your wrist (A). Extend your left leg straight back. Square your hips as much as possible (B). Inhale to lengthen, exhale to release tension. Fold forward over your right shin for a deeper stretch. Hold for 30 – 60 seconds, then switch sides.Modification: Place a block or bolster under your hip if you feel too much strain.READ MORE: 4 Prenatal Yoga Moves To Do At Home6. Yogi Squat (Malasana)  Why It Rocks: This next-level squat strengthens the lower body and improves pelvic stability. It also enhances hip mobility and aids digestion by stimulating abdominal organs.How To: Stand with feet slightly wider than hip-width apart. Lower into a deep squat, keeping your heels on the ground if possible. Bring hands to heart centre and press elbows against knees (A). Inhale to lengthen the spine, exhale to sink deeper. Hold for 30–60 seconds. To make this stretch more dynamic, reach each arm up as you twist the torso and lift the chest towards the extended arm (B). Return to yogi squat (A).Modification: Place a block under your seat for support if needed.7. Hero’s Pose (Virasana)Siobhan Brazier (@sbrazierphotography)Why It Rocks: It’s an amazing stretch for the quadriceps and the often-overlooked ankles. It also encourages better posture and relieves knee tension.How To: Kneel with your knees together and feet slightly wider than hips. Sit between your heels with your spine tall (A). Inhale to lift the chest, exhale to soften the legs. Hold for 30–60 seconds. For a more dynamic stretch, you can lift your chest as you inhale and contract your torso as you exhale, moving through a seated cat and cow. Modification: Place a block or cushion under your hips if sitting is uncomfortable.READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your Routine8. Half Hero Pose (Ardha Virasana)  Why It Rocks: A real all-rounder, this move stretches the quadriceps and hip flexors, improves flexibility in the knees and ankles and also helps realign posture.How To: Sit with both legs extended forward. Bend one knee and bring the foot beside your hip, like in Hero’s Pose. Keep the other leg extended straight (A). Inhale to sit tall, exhale to relax into the pose. Hold for 30–60 seconds, then switch sides. To deepen the stretch in your hamstring, fold forward. To deepen the stretch in your quads, lean backwards resting on your elbows (B). Modification: If knee discomfort arises, sit on a cushion or keep a slight bend in the extended leg.Workout Images: Siobhan Brazier (@sbrazierphotography) More

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      “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”

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      For those of us who prioritise daily activity yet spend long days in primarily sedentary postures, keeping your frame ache-free can be a serious challenge. One major pain point for serial hunched-over desk job workers is the shoulder joint. Good news: The best shoulder stretches can be done anywhere, whether they’re integrated in your pre-workout warmup or in bite-sized sessions at your desk throughout the day.Poor posture throughout the day, like when sitting at a desk, puts stress on the neck and shoulder joint, says Dr Sabrina M. Strickland, an orthopaedic surgeon and sports medicine doctor at the Hospital for Special Surgery in New York City. On top of adding shoulder and core strengthening exercises into your workouts, prioritising stretching can help combat stiffness, she says. You may have the strengthening part covered in your sweat sessions, but stretching often gets overlooked as a key component of a well-rounded fitness regimen. While cross-training (engaging in a variety of training modalities, such as a combo of strength training and running vs. just one), yoga and functional strength training can help offset shoulder pain, incorporating shoulder stretches into your daily routine is key for overall and long-term shoulder health. That’s why in collaboration with Dr. Strickland and Roser, we’re offering up our favourite shoulder stretches to promote healthy, mobile and strong shoulders.READ MORE: Hunch Over Your Desk? These Moves Will Sort Out Your Shoulders STATMeet the experts: Dr Sabrina M. Strickland, is an orthopaedic surgeon and sports medicine doctor at the Hospital for Special Surgery in New York City. Holly Roser, is a trainer, sports nutritionist and the owner of Holly Roser Fitness in the US. Rachel Tavel, is a doctor of physical therapy and strength and conditioning specialist.Benefits Of Shoulder StretchesShoulder stretches are essential for keeping your shoulders flexible, reducing tightness, preventing injury and making up for deficits caused by overuse or poor mechanics, especially as you get older, says Dr. Strickland. “Since stretching can help you maintain your mobility, it’s an important piece of aging healthfully and promoting longevity,” says Rachel Tavel, a physical therapist and strength and conditioning specialist. Over time, shoulder mobility tends to decrease, but regular stretching can help you maintain your range of motion, making it easier to stay active and feel good in your daily life, according to a 2022 study in JSES International.How To Perform Shoulder Stretches SafelyWhen it comes to any new stretching routine, it’s important to stay within your comfort zone. Always stretch within your available range of motion – meaning you don’t need to achieve the full expression of each move right away. Instead, start by moving through a pain-free range to explore your current mobility, and as you become more comfortable, gradually deepen your stretch. For those who don’t stretch or exercise frequently, it’s best to start with shoulder stretches two to three times a week to build up mobility. If you’re more active, you can incorporate these stretches into your routine five to six times a week. Since these are mobility exercises, you can perform them regularly without much risk of injury, as long as you maintain proper form and respect your body’s limits.What Causes Shoulder Tightness?Shoulder tightness is often caused by poor posture, especially from slouching or hunching over when sitting for extended periods of time. It can also result from stress, which makes you tense up your muscles (commonly in the trapezius muscles), or from overworking the shoulder muscles during exercise. Lack of movement and long periods of inactivity can also contribute to stiffness in the shoulders and upper back, making it important to stay active by incorporating stretching throughout the day.Of course, shoulder pain can also stem from overworking the joint. Athletes – particularly those who repetitively throw or swing items, like baseballs, golf clubs or tennis rackets – are most prone to tightness and pain, says Dr. Strickland. READ MORE: This No-Equipment Upper-Body Workout Blasts The Arms And ShouldersHow To Prevent Shoulder TightnessTo prevent shoulder tightness, focus on maintaining good posture, especially if you sit at a desk, drive a lot or look down at your phone or computer often. Incorporating regular shoulder stretches and exercises into your routine is a great way to keep the muscles flexible and strong, says Roser. Take breaks throughout the day to move around when sitting for long hours, and if you’re into lifting weights, balance your workouts with proper warmups, cooldowns and avoid overloading your shoulders with heavy weights too quickly to prevent hindering mobility.Important note: If you’re dealing with shoulder pain or have experienced shoulder issues in the past, it’s a good idea to consult a doctor or physical therapist before adopting these stretches in your routine. Your healthcare provider can help rule out any underlying issues that may require specific treatment and offer guidance on which stretches are or are not safe for you.Best Shoulder StretchesTime: 10 minutes | Equipment: Foam roller (optional) | Good for: Shoulders, chest, upper backInstructions: Choose 4 to 6 shoulder stretches from the list. Perform each one for the duration or number of reps indicated below, repeating on the opposite side when applicable. Once you’ve completed one round of stretches, repeat the cycle for a total of four rounds. Keep in mind that static stretching before exercise can increase your risk of injury, says Roser. So, if you’re stretching as part of your warmup, we recommend sticking to the dynamic stretches listed below.Knowledge boost: Static stretching refers to holding a position isometrically for a given duration, while dynamic stretching refers to fluidly moving in and out of the stretched position for a given duration or number of reps, taking a joint through its range of motion.1. Arm CirclesType: DynamicHow to:Stand with feet hip-width apart, arms extended out to sides.

      Keeping shoulders down and core engaged, bring arms up and around in medium-sized circles.

      After about 30 seconds, reverse the direction. That’s 1 set.2. TYWType: DynamicHow to:Start standing with feet hip-width apart, then hinge at the hips to bring your torso slightly forward. Maintain a straight back. Extend arms out to sides to form a T shape.

      Maintaining your body position, swing the arms up so the upper arms align with the ears, forming a Y shape.

      Core engaged the entire time, bend elbows to waist and retract the shoulder blades to form a W shape. 

      Continue repeating the sequence for 30 to 60 seconds. That’s 1 set.3. Child’s PoseType: Static How to:Start in a kneeling position, with shins flat on the ground.

      Rest your butt on your heels, knees slightly wider than torso and hands in lap.

      Walk your arms out on floor to extend in front of you.

      Lower stomach down onto thighs, and rest forehead on floor. Hold the position for at least 60 seconds. That’s 1 set.READ MORE: We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain4. Thread The NeedleType: Static or dynamicHow to:Begin on all fours.

      Lift your right arm up towards the ceiling while keeping your gaze on your hand as you move.

      Lower right arm to ‘thread the needle’ in between your left hand and left knee, dropping your right shoulder towards the ground and resting the right arm on the ground. 

      For static stretching, hold this position for 30 to 60 seconds, then repeat on the other side. That’s 1 set. For a dynamic version of this stretch, alternate between lifting your arm towards the ceiling and ‘threading the needle’ for 10 to 15 reps on each side. That’s 1 set.5. Overhead Triceps StretchType: StaticHow to:Stand tall with arms relaxed by sides.

      Raise right arm straight up.

      Bend right arm and place right palm behind head.

      Place left hand on right elbow and gently draw right arm back and over toward the left. Stop when you feel a stretch in the back of right arm.

      Hold for 30 seconds, then repeat on the opposite side. That’s 1 set.Pro tip: To optimise the benefits of this stretch, maintain an upright position with your head rather than allowing it to drop forward.6. Arm SwingsType: DynamicHow to:Stand with feet about hip-width apart and arms relaxed at sides. Raise arms up to shoulder height.

      Swing both arms forward so they cross in front of you.

      Swing both arms backwards so they open up behind you. That’s 1 rep. Continue for 10 to 15 reps or 30 to 60 seconds, keeping your movements fluid and controlled, avoiding any sudden or jerky movements.Pro tip: Start with a smaller range of motion, then gradually increase the speed and range as you warm up.READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible7. Behind-The-Back StretchType: Static How to:Stand tall with feet hip-width apart and arms relaxed by sides.

      Clasp hands behind back so that your fingers are interlocked.

      With hands clasped, let shoulder blades come together and try to reach hands toward the wall behind you. You should feel a stretch in the shoulders and chest. Hold this stretch for 30 to 60 seconds. Repeat 2-3 times. That’s 1 set.8. Open BooksType: DynamicHow to:Start by lying on right side with knees bent and head resting on right arm, a pillow or a yoga block. Your arms should be straight out in front of you with palms facing each other.

      Begin by lifting your top (left) arm up and allowing it to reach toward the ceiling then to your left, like you’re opening a book. Simultaneously turn head to follow your left hand until you are looking to the left side. Keep hips facing toward the right.

      When you get to the “open book” position, hold for about 5 seconds, breathing deeply and focusing on the stretch in the front of the top shoulder.

      Return to the starting position. That’s 1 rep. Repeat the stretch for 10 to 15 reps, then switch sides.9. Cross-Body StretchType: StaticHow to:Stand with feet shoulder-width apart facing forward.

      Keeping the left arm straight, extend it directly across chest. Use right forearm arm to gently pull the left arm into your body.

      Hold the stretch for 30 to 60 seconds, then repeat on the opposite side. That’s 1 set.Pro tip: Keep your shoulders relaxed and avoid hunching them toward your ears.READ MORE: 7 Best Lower Back Stretches To Ease Aches And Pain10. Downward DogType: Static or dynamicHow to:Start on all fours.

      Tuck toes and lift hips into air, extending legs to straight and shifting weight back into feet so body forms an upside down “V” shape.

      Hold isometrically or pedal through your feet for about 60 seconds. That’s 1 set.Pro tip: If you’re experiencing tightness in the hamstrings or lower back, lift your heels and softly bend your knees to modify. If your shoulders are hurting, try moving your hands wider apart or rotating your hands outwards by about 45-degrees.11. Supine Pec StretchType: Dynamic How to:Lie on back with knees bent, feet flat on the ground and a foam roller under you, down the length of your spine with head resting on it.

      Lift arms straight up toward the ceiling with palms facing each other.

      Open arms horizontally into a T position until your hands rest on the floor with palms facing up. (If you don’t have the flexibility to have them rest on the floor, it’s okay for them to hover over the floor.)

      Hold for 30-60 seconds, allowing gravity to increase the stretch. You should feel a gentle stretch in your chest, biceps and the front of your shoulders. Repeat 2-3 times. That’s 1 set.This article by Talene Appleton and Julia Sullivan was originally published on Women’s Health US. More

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      10 aesthetic yoga studios to book for a calming session in Dubai

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      Life

      by Sarah Joseph
      35 mins ago

      VIEW GALLERY/ 10 IMAGES
      As it’s important to start the year on a positive note, it’s time to book a yoga session to feel calm from the inside out.
      So, whether you’re a beginner or an experienced yogi, there’s a class for everyone to try out and feel completely rejuvenated after.
      What are some of the benefits of yoga?
      Physical and Mental Health
      Yoga is known for its numerous health benefits, including improved flexibility, strength, and mental clarity. International Yoga Day aims to raise awareness about these benefits and encourage people to incorporate yoga into their daily lives.

      Cultural Heritage
      Yoga has ancient roots in Indian culture and philosophy. The day highlights yoga’s historical significance and its role in promoting a balanced lifestyle.
      Global Unity
      The celebration fosters a sense of global unity by bringing people together from various countries and backgrounds to participate in yoga activities, emphasizing peace and harmony.
      From Vinyasa to hip hop yoga, you can choose a class that fits best into your workout routine to relax and heal during your time off or for a midweek break.
      Hence, for inspiration on where to book next, Emirates Woman has curated the perfect guide of venues to book for your upcoming yoga class.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @galaortin & Feature Image: Instagram @sisterlytribe More

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      4 Prenatal Yoga Moves To Do At Home

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      According to biokineticist Tracey Henriques, strengthening your back and core will help prevent back pain and poor posture as your belly grows.These moves from the Women’s Health Big Book of Yoga are great for conditioning your body early on in your pregnancy to prepare it for the trials ahead. *Be sure to check with your doctor before starting any exercise programme, especially while pregnant.You’ll need: A yoga mat, a cushion, a folded blanket or towel, a yoga block (optional)Prenatal Yoga RoutineIncorporate these variations into your existing practice, or if you’re new to yoga, find a basic sun salutation sequence and include these postures.Cat Cow Pose

      Start on all fours with arms straight and under your shoulders. As you inhale, drop your tummy, roll your shoulders back and look up (A). As you exhale, round your spine, tuck your chin to your chest and draw your belly button upwards (B). Repeat five times, breathing deeply and keeping movements slow and controlled.Child’s Pose With Supported Head

      Begin sitting on your knees, legs apart and big toes touching. Fold your torso over your thighs and rest your head on a cushion or folded blanket. Your belly will be between your thighs. Lay your arms along your sides, palms up. Relax your neck and shoulders. Hold for five slow breaths.READ MORE: 10 Super-Cool And Inspirational Fit Moms You Need To Follow On InstagramBridge

      Begin on your back with your knees bent and feet on the floor, hip-width apart (A). Lift your hips so your body forms a straight line. Lift your chin slightly and relax your glutes, constantly tucking your tailbone to your knees (B). Hold for one breath, then slowly come back down. Repeat 10 times.

      TIP: If you can’t keep your pelvis elevated, use a yoga block for support.Savasana With Bolster

      Savasana is normally performed on your back. In this variation, lie on your side with one arm supporting your head and one leg bent, supported by a cushion. Relax your body completely and close your eyes. Hold for 10 slow breaths.

      TIP: When your tummy gets bigger and heavier, avoid lying flat on your back as you could restrict blood flow due to the added pressure. Check out more yoga safety tips here!READ MORE: Hey New Mom — These Products Will Change Your Life More

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      5 Beginner Yoga Poses To Help You Sleep Better

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      These yoga poses are beginner-friendly and all you need is an open space in your house. If you don’t have a yoga mat, place a towel down on your carpet. We recommend putting on some peaceful yoga music and flow your way to deeper sleep.Yoga Poses To Help You Sleep Better
      [embedded content]
      5 Yoga Poses To Help You Sleep Better by Amy HoppyPose 1: Forward BendTo start, inhale as you lift your hands towards the ceiling for High Mountain pose. Exhale Forward Bend, hinging from the hips (bend your knees as much as you need to). While in a Forward Bend pose, you can straighten your legs, pedalling out one at a time, stretching your hamstrings. Grab opposite elbows and hang out in a ragdoll-like pose. Sway gently from left to right before slowly coming all the way up.Benefits: Stretches the hamstrings, calves and hips while reducing anxiety, relieving stress and calming the mind. Creates a calming effect on the brain.Pose 2: Child’s PoseWith knees to the edge of the mat, toes to touch, hips towards heels, extend your arms out in front of you, lifting elbows off the mat. Place your forehead on the mat, gently rolling from left to right.Benefits: Stretches hips, thighs and ankles while reducing stress and fatigue. Gently relaxes muscles in the front of the body while softly stretching muscles at the back.Yoga Pose 3: Shoulder Stand (to Ear Pressure Pose)Begin lying down and then use your core to lift your legs up. Place your elbows firmly on the mat, hands to your bra strap line to assist with holding the lift with a straight spine. Straighten legs. Hold for one minute. When you feel ready, you can add Ear-Pressure pose to this move. Gently bend your knees and press the inside of the knee area into the ears on each side of your heading, blocking out sound.Benefits: Shoulder stand pose helps to improve circulation, calm headaches and relax the mind. Ear-Pressure pose (aka deaf man’s pose) helps calm the mind by activating the parasympathetic nervous system. It also removes excess stimuli.Yoga Pose 4: Legs Up The Wall PoseAny wall surface will do. The trick is to get your bum as close to the wall as possible. It might feel uncomfortable initially, but soon your body will relax into the pose. Focus on slow, steady breath and stay in the posture for 10 minutes.Benefits: Deep relaxation, soothes swollen legs and feet, stretches hamstrings and lower back while relieving tension in the lower back (practise while experiencing period pain). This is a great pose to do before setting up for your nighttime routine as it really helps to calm the mind.Yoga Pose 5: Corpse PoseStart by lying down on the mat, feet and hands to the edges of the mat, hands facing upwards in a gesture of openness. Close your eyes and focus on your breath as you settle into a state of meditation. Try to remain as still as possible. Option 2: Bring your feet to touch and let your knees drop out towards the sides. Stay in this position for 10 minutes without moving. No fidgeting, no scratching.Benefits: Sensory stimulation and external distractions are minimised to help the body completely relax. With a grounded body, mental energy can be channelled inwards and the mind can start to explore the body from the inside. This posture increases self-awareness and introspection, which has been linked to decreased symptoms of anxiety and depression.Tips for meditatingIf you don’t have time to do all five of these, just spend five to 10 minutes with your legs up against the wall. Remember to focus on your breath and clear your mind. Use the breath in each of these postures to keep your focus on being present on the mat, aware of your body.Yoga/Meditation Cushion 1/2 Moon

      Sattva Yoga Gear Black Meditation Cushion

      Crescent meditation cushion

      When your mind starts to wander out the room, bring your attention back to your breath. When thoughts pop up, accept them and let them go. Let them pass through without attaching emotion to them and focus again on the breath.Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      10 yoga studios in Dubai to book for a calming session

      by

      Life

      by Sarah Joseph
      17 seconds ago

      VIEW GALLERY/ 10 IMAGES
      As it’s important to start the year on a positive note, it’s time to book a yoga session to feel calm from the inside out.
      So, whether you’re a beginner or an experienced yogi, there’s a class for everyone to try out and feel completely rejuvenated after.
      What are some of the benefits of yoga?
      Physical and Mental Health
      Yoga is known for its numerous health benefits, including improved flexibility, strength, and mental clarity. International Yoga Day aims to raise awareness about these benefits and encourage people to incorporate yoga into their daily lives.
      Cultural Heritage
      Yoga has ancient roots in Indian culture and philosophy. The day highlights yoga’s historical significance and its role in promoting a balanced lifestyle.
      Global Unity
      The celebration fosters a sense of global unity by bringing people together from various countries and backgrounds to participate in yoga activities, emphasizing peace and harmony.
      From Vinyasa to hip hop yoga, you can choose a class that fits best into your workout routine to relax and heal during your time off or for a midweek break.
      Hence, for inspiration on where to book next, Emirates Woman has curated the perfect guide of venues to book for your upcoming yoga class.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @galaortin & Feature Image: Emirates Woman’s January Cover 2024 More

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      How Paus Club 2.0 is transforming the wellness scene in Dubai

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      Life

      by Sarah Joseph
      2 mins ago

      Co-founders of Paus Club 2.0, Sophiya and Sarah Faizal, share how they have created a sanctuary of wellness in the heart of Dubai.
      What inspired you to launch Paus Club 2.0?
      Honestly, it came from a really personal place. Life can feel so fast-paced, and we all need a moment to just pause and breathe. That’s where the idea for Paus started – creating a space where people can step away from the chaos and reconnect with themselves. We wanted to reimagine wellness as something deeper than workouts or diets – a lifestyle that feels meaningful and personal.
      How have you incorporated your passion for holistic healing at Paus?
      Holistic healing is at the heart of everything we do at Paus. It’s not about quick fixes or trends; it’s about offering real, sustainable ways for people to feel their best. From our programmes to the way the space is designed, it’s all about helping people find balance – not just physically but mentally and emotionally too. It’s like giving people tools to make life feel a little lighter and more joyful.

      Can you tell us about your Matcha Mornings sessions?
      Matcha Mornings are one of my favorite things we do at Paus. It’s such a relaxed and open space where we get to have real conversations about topics that make you think. We’ll chat about everything from personal growth to navigating life’s challenges—all over a cozy cup of matcha or coffee. It’s casual, it’s insightful, and it’s a great way to connect with others who are on similar journeys. Padel is a growing sport in the UAE – was it a decsion to include this form the outset as you predicted this rise in poularity? Padel felt like a no-brainer for us. It’s fun, it’s social, and it’s such a great way to move your body without it feeling like a chore. We’ve always believed in blending play into wellness, and padel fits perfectly with that. Wellness is one of those things that transcends culture – it’s something we all relate to. At Paus, we’ve tried to celebrate that in so many ways, from the food we serve to the programmes we run. It’s really beautiful to see people from such different backgrounds come together and find common ground here. That’s been part of the dream all along.
      “It’s not about quick fixes or trends; it’s about offering real, sustainable ways for people to feel their best”

      What’s next in the pipeline for the brand?
      Phase 2 of Paus Club is just around the corner, and we couldn’t be more excited! We’re gearing up to open the full restaurant and spa, which are going to be such game-changers for the space. The restaurant will focus on fresh, seasonal, and balanced dishes that reflect our philosophy – comforting yet nourishing, with flavours that make you feel at home. And the spa will take our approach to self-care even further, offering treatments designed for relaxation, recovery, and mobility, all with a focus on enhancing both physical and mental well-being. We’re also launching new programmes and memberships to make wellness more accessible and personalised. These memberships will create a deeper sense of belonging, giving people access to workshops, exclusive events, and even community meet-ups. The goal is to make sure Paus isn’t just a place you visit but a space that feels like an extension of your life – somewhere to grow, connect, and find your balance.

      This is The Tranquility Issue – how do you keep your peace during testing times?
      Right now, with everything going on as we’re launching Paus Club, my routine has been my anchor. It’s the one thing keeping me grounded. Morning walks with my dog are my little slice of calm before the day kicks off – it’s such a simple way to reset and clear my mind. And tennis has been a great outlet too. It helps me stay active, release stress, and just have fun amidst the chaos. These moments in my routine have been my way of finding tranquilityduring such a busy time.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

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      How I got my job as… Founder of this UAE-based wellness studio

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      Life

      by Sarah Joseph
      18 mins ago

      This week we chat with Adrienne Everett, an international yoga instructor and founder of HWH Studio in Dubai. This luxury boutique Yoga, Pilates and Wellness space offers visitors an immersive experience to switch off in solitude.
      Welcome to the Emirates Woman weekly series ‘How I got my job as…’ where we speak to some incredible entrepreneurs and businesswomen both based in the UAE and globally to find out about their career paths that led them to where they are now; what their daily routines look like; the advice they’d give to those starting out; and the hurdles they’ve had to overcome.
      Having recently opened in Dubai’s new Delano hotel, this space is crafted to be an oasis of calm and inspiration, offering a curated selection of classes, treatments, and experiences designed to nurture the body, mind, and soul. Our new studio is a seamless blend of Delano’s iconic elegance and our commitment to holistic well-being, providing guests and visitors with an environment where luxury and wellness harmonise.
      To delve into her story further, Emirates Woman spoke to Everett to see how it all began.
      What was your favourite subject at school?
      Definitely English. I loved exploring stories, writing, and diving into creativity. It felt like a playground for my imagination.

      What was your first job?
      I worked as an Equity Derivatives Sales Trader on Wall Street right out of college—intense, exhilarating, and such a great foundation for understanding business.
      What brought you to Dubai?
      The mega wellness opportunity. Dubai is a hub of innovation and growth, and I knew it was the perfect place to expand and evolve in the wellness space.

      What inspired you to enter the space and your brand?
      It was all about finding my purpose. I wanted to create a brand that magnifies my passion for getting people to the mat and connecting with their inner selves. That obsession with movement and mindfulness drives everything I do.
      Talk us through the concept.
      HWH is more than a space; it’s a connection, a community, and a sanctuary. It’s a place where people can come as they are, feel seen, and leave feeling more like themselves.
      What are the key elements of your role?
      Connecting with people, curating transformative experiences, and cheerleading—whether that’s my team, students, or the broader community. It’s about lifting everyone up.
      Talk us through your daily routine.
      Every day looks a little different, and I love that. But the constants are the mat—it’s my anchor—and carving out moments to read, write, and flow. The flexibility of working for myself allows me to find joy in each day’s unique rhythm.
      What advice do you have for anyone looking to follow in the same footsteps?
      Have a clear vision and flow into it. Stay grounded in your purpose but flexible in your approach.
      Tell us more about the services.
      We offer yoga, Pilates, and all things elevated wellness. It’s about creating transformative experiences that go beyond the physical—mind, body, and soul alignment.
      What is the best piece of advice you have ever received?
      “It must be fun.” If you’re not enjoying the journey, it’s time to reevaluate.

      And what is the worst?
      “Go with the flow.” Purpose and intentionality are key—sometimes you need to swim upstream to get where you’re meant to be.
      What’s the biggest challenge you have had to overcome?
      Accepting that I can’t do everything. Delegating and leaning on my team has been a huge growth point for me.
      What lies ahead for the brand?
      We’re focused on transforming more spaces and connecting people globally through the mat. The mission is to create a worldwide ripple effect of wellness, connection, and transformation.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @hippiewhohustles More

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      9 effective techniques that will help you manage stress

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      Life

      by Ruman Baig
      1 min ago

      Looking to start 2024 on a positive note? Practice these 9 stress reduction techniques to kick-start your wellness journey.
      Deep Breathing

      Practise diaphragmatic breathing to reduce stress. Deep breaths increase oxygen flow, promoting skin cell regeneration and improving overall skin health. Try breathing in for a count of 4 and out for a count of 6 to activate the parasympathetic nervous system.
      Meditation
      Engage in mindfulness meditation to calm the mind. Reduced stress levels can prevent skin issues like acne and eczema, promoting a healthier complexion. An app such as Calm or Superhuman will help guide you.
      Yoga

      Incorporate yoga into your routine for physical and mental relaxation. Poses such as a Child’s Pose enhance blood circulation, aiding nutrient delivery to the skin.
      Hydration

      Stay adequately hydrated as it supports skin elasticity and texture. Dehydration can contribute to stress, impacting skin health negatively. Electrolytes play a huge part in keeping you hydrated, we love Humantra.
      Nature Walks

      Spend time in nature to reduce cortisol levels. Fresh air and green surroundings contribute to a sense of calm, positively impacting skin health.
      Sleep Quality
      Prioritise quality sleep for skin rejuvenation. During deep sleep, the body repairs and regenerates cells, contributing to a radiant complexion and overall wellbeing.Try to stick to the same bed time and wake time as this supports an optimal circadian rhythm. Morning light is also important as is not eating before bed and having 30 minutes to 1 our without screentime before you go to bed.
      Aromatherapy
      Use calming scents like lavender or chamomile to relax. Aromatherapy can reduce stress-related skin issues and promote a soothing environment, try Aromatherapy Associates.
      Digital Detox
      Limit screen time to mitigate stress. Constant exposure to screens can contribute to skin problems, taking breaks and limiting social media fosters relaxation.
      Art & Creativity
      Engage in artistic activities as a form of expression. Creating art can be therapeutic, reducing stress and promoting a healthy mindset that reflects on the skin.
      December – The Winter Escape Issue with Rolls Royce  – Download Now
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More