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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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      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
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      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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      The Best Yoga Flow For Relaxation

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      Who’s ready for a quick 2-minute relaxation sesh? Pick me! It’s that time of year when burnout, stress and end-of-year blues creep in. If you’re struggling with focus or feeling overwhelmed, this yoga flow is exactly what you need to unwind. Woosah!Time: 2 minutesEquipment: Yoga matGood for: RelaxationInstructions: Flow from one pose to the next. Complete the yoga flow as many times as you’d like. You can also hold each pose for more than one breath, to make the flow a bit longer.Crocodile PoseHow to: Lie on your stomach with your legs extended and spread slightly wider than shoulder-width apart. Fold your arms on the ground in front of you, and place your forehead on your arms. Stay here for one breath, then move to the next pose.Cat-Cow PoseHow to: Come onto all fours, into a tabletop position with your hands directly under your shoulders, knees below your hips. As you inhale, lift your head and your tailbone as you arch your spine down and open your chest up, coming into cow pose. Then exhale, tuck your tailbone, curl your spine, and lower your head into cat pose. Go back and forth three times, then continue to the next pose.Child’s PoseHow to: From all fours in a tabletop position, inhale and bend your knees, bringing your butt back onto your heels. Keep your arms extended in front of you. Stay here for one breath, then move to the next pose.READ MORE: Consider This Yoga HIIT Workout A Total-Body ShredCat-Cow PoseHow to: Come back onto all fours, into a tabletop position with your hands directly under your shoulders, knees below your hips. As you inhale, lift your head and your tailbone as you arch your spine down and open your chest up, coming into cow pose. Then exhale, tuck your tailbone, curl your spine, and lower your head into cat pose. Go back and forth three times, then continue to the next pose.Child’s PoseHow to: From all fours in a tabletop position, inhale and bend your knees, bringing your butt back onto your heels. Keep your arms extended in front of you. Stay here for one breath, then move to the next pose.Upward DogHow to: From a low hover position, extend your arms and lift your upper body, with an arch in your upper back, and your chest open and lifted. Your legs should be fully extended, the tops of your feet against your mat, and your thighs lifted a few inches off your mat. Stay here for one breath, then move to the next pose.READ MORE: Boost Your Morning Routine With This Easy 15-Minute Yoga FlowCrocodile PoseHow to: Lie on your stomach with your legs extended and spread slightly wider than shoulder-width apart. Fold your arms on the ground in front of you, and place your forehead on your arms. Stay here for one breath. Complete the entire flow as many times as you’d like.This article was originally published on www.womenshealthmag.com. More

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      Boost Your Morning Routine With This Easy 15-Minute Yoga Flow

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      If you ask me, there’s no better way to start the day than with a morning yoga routine. Whether I need to ground down or feel more energized, the right flow of poses always helps me tune into my breath and body.

      Yoga can be an especially powerful practice for anyone dealing with anxiety and depression — and I find that turning to yoga before busy or stressful days goes a long way toward feeling more balanced and centred.

      Plus, mind-body therapies like yoga have been shown to reduce inflammation and boost the immune system, according to research published in Plos One.

      And, yes, in case you’re wondering, a morning yoga routine also challenges your body (chair pose is no joke!), so you can move through your day feeling mentally and physically strong — and more flexible. It starts out with some warm-up poses, moves through a vinyasa sequence that you’ll repeat on each side, and then winds down.

      Time: 15 minutes

      Equipment needed: Yoga mat

      Instructions: Flow from pose to pose listed below, holding and breathing as noted. After completing poses five through 12 on the right side, repeat on the left before moving on. Make this practice about moving intuitively. If you want to feel serene throughout the day, keep your movement slow and gentle. If you want to feel energized, build up to a quicker, more heated pace as you progress. The beauty of yoga is that it can be whatever you need it to be!

      Cat-Cow

      How to: Start on all fours with hands directly under shoulders and knees under hips. Inhale and arch spine so belly sinks down while face and tailbone lift upwards. (This is cow pose.) Then, exhale and push into hands and knees to hollow belly, round spine, and tuck chin towards chest. (This is cat pose.) Repeat for five slow breaths, or about one minute.

      Feel the pose: Close your eyes and try to make your movements more dramatic with each round. Feel the collarbones spread wide in cow pose, and the back of the neck lengthen in cat pose. This one is all about finding a nice rhythm for your spine!

      Downward-Facing Dog

      How to: Start in a plank position. Lift hips up and back, sinking heels toward floor, until body forms an upside down “V” shape. Press shoulders away from ears and relax neck. Spread fingers wide on mat, with palms pressed against the floor. Hold for five slow breaths.

      Feel the pose: Breathe loudly through your nose to tune into yourself and deepen the posture.

      READ MORE: 10 Insanely Challenging Yoga Poses That Will Build Serious Strength

      Side Bends

      How to: Start standing with feet hip-distance apart and parallel, arms extended up overhead with hands interlaced. Inhale and lean up and over from waist to left side. Hold for a few breaths, then push through feet to return to standing and repeat on other side. Perform three rounds on each side.

      Feel the pose: As you create space and length in the sides of the body, feel your ribs separating away from your waist.

      Chair Pose

      How to: Start standing with feet together and arms at sides. At the same time, raise hands overhead, palms facing in, until biceps are by ears while bending knees and sitting back as if lowering into a chair. Hold for five breaths.

      Feel the pose: Challenge yourself and build heat in the body by staying here a little longer than you want to. Find ease in the neck as you breathe deep and feel energy extending out from your fingertips.

      Interlaced Forward Fold

      This pose begins your vinyasa sequence. Flow from this pose through pose number 12 (lizard pose) on the right side, then repeat on the left side.

      How to: Start standing with feet hip-distance apart and hands interlaced behind back, arms straight. Lift fists back away from body, gaze toward ceiling, spread collarbones wide, and then hinge at hips to fold torso over legs and stretch arms overhead. Relax head down and shift weight towards balls of feet. Hold for three long breaths, then release and return to standing.

      Feel the pose: Allow your head and neck to hang heavy and feel your spine decompress.

      Low Lunge Twist

      How to: Start in a low lunge with right foot forward between hands and left leg extended straight back. Draw right hand straight up overhead toward ceiling and rotate torso from waist to gaze up at it. Hold for three breaths.

      Feel the pose: Twist from your belly and upper back while keeping your legs and core strong. Engage your back leg and lift up out of hand on the floor.

      Warrior II

      How to: Start with legs almost as wide as mat, right foot forward, toes facing straight ahead, left foot back, outside of foot parallel to back of mat (right heel lined up with middle of left inner arch), torse facing left side, and arms at sides. Keep left leg straight while deeply bending right knee until thigh is parallel to mat, then extend arms out to the sides at shoulder height. Gaze should be over front fingers. Hold for three to five breaths.

      Feel the pose: Stretch through front and back fingertips equally and keep shoulders over hips.

      Wide Forward Fold

      How to: Start standing with feet wider than shoulders and parallel. Hinge at hips to bring torso in front of thighs, allowing head to relax and shifting weight toward balls of feet to open up backs of legs. Hold for three to five breaths, then return to standing.

      Feel the pose: This pose invites us to literally face inward. Let it draw you into a space of calm introspection as it energizes the body and increases blood flow to the brain.

      Fallen Triangle

      How to: Start in high plank. Then, pull right knee toward chest and slide right foot outside of left hand until both legs are extended to straight (entire left foot and outside of right foot are both on the floor). Draw left hand up toward ceiling and rotate torso to face extended leg. Hold for five breaths, then reverse the movement to return to plank position.

      Feel the pose: Lift hips high and raise gaze to look at top hand.

      READ MORE: Banesa Tseki On How Yoga Gave Her A New Lease On Life

      Low Plank

      How to: Start in a high plank position. Keep elbows in close to sides, bend arms, and lower entire body as one unit on an exhale, stopping when biceps are parallel to mat. As you start to inhale, immediately flow to the next pose.

      Up Dog

      How to: From a low plank position, untuck toes, but keep thighs and shins off the floor. Push through palms to straighten arms and lift upper body until perpendicular to mat. Hold for one breath.

      Lizard Pose

      How to: Start in a low lunge with right foot outside right hand and left leg extended straight back. Keep spine long and core engaged, then slowly lower onto forearms. Hold for five to eight deep breaths, allowing hips to relax and open with each exhale. Push up through hands to return to low lunge. Then, return to pose number five (interlaced forward fold) and repeat this sequence on the left side.

      Feel the pose: To modify, lower back knee to the ground.

      Airplane

      How to: Start lying facedown with legs straight and arms at sides, palms facing down. Inhale, draw shoulders back and down, and lift chest, arms, and legs up as high as comfortable, keeping neck long. Exhale, then lower back down with control. Repeat for five to eight breaths.

      Feel the pose: Reach fingertips back to open up chest and heart.

      Bridge

      How to: Start lying on back with arms at sides and legs bent, feet flat on the floor. Squeeze glutes and lift hips into air. Pull shoulder blades together and bring hands to clasp under body on mat. Hold for three to five breaths, then repeat three times.

      Feel the pose: Think about stretching knees over toes and energetically pulling heels toward glutes to create length in body at top of bridge.

      Happy Baby

      How to: Start lying on back with knees bent, feet flat on the floor, and arms at sides. Draw knees toward chest outside of ribs with legs bent and soles facing ceiling. Bring arms inside of legs and grab big toes with first two fingers and thumb of same hand. Gently pull knees toward floor. Hold for five to eight breaths.

      Feel the pose: Enjoy this juicy position as you start to slow down your heart rate and draw your practice to a close.

      Savasana

      How to: Start lying on back with knees bent, feet flat on the floor, left hand on heart, and right hand on stomach. Extend legs and arms to straight on floor. Relax for one to two minutes.

      Feel the pose: Let the body and mind restore after your hard work!

      This article was originally published on www.womenshealthmag.com  More

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      8 Easy Core Yoga Poses That’ll Fire Up Your Abs

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      Amy Dixon, an exercise physiologist and group fitness manager, has created this workout that builds muscle, improves flexibility, and melts away stress. Big bonus: these core yoga poses will fire up your abs.

      These moves roll yoga and strength into one neat package. They’re so effective because each exercise calls on your entire core and requires balance (thanks to the yoga moves), so your whole body, not just the targeted muscle, works through its full range of motion. Tackle the moves two non-consecutive days a week and you’ll notice sleeker definition – and a calmer mindset – within four weeks.

      Lateral Bend And Reach

      This core yoga pose works the core, shoulders, hamstrings and inner thighs.

      Grab a pair of dumbbells and stand with your feet about 1.2 metres apart. Turn your left foot out 90 degrees. Raise your right arm straight up above your shoulder, palm facing in (A). Brace your abs and bend to the left, lowering the left dumbbell to your left ankle (B). Rise back up, keeping your right arm overhead. Do 12 to 15 reps, then repeat on the other side. Do three sets, resting for up to 30 seconds between sets.

      READ MORE: These Pilates-Fusion Moves Strengthen, Lengthen And Tone

      Dog Press

      This core yoga pose works the core, shoulders, pecs, lats, back and hamstrings.

      Stand a bit behind a Bosu. Bend into down­ward dog, placing your palms about 12 centimetres apart on the dome and lifting your hips towards the ceiling (A). Place your right hand a metre in front of the Bosu and place your right knee on it. Follow with your left hand and left knee (B). Do a push-up (C). Step back into downward dog. That’s one rep. Do two sets of 8 to 10, resting for 30 seconds between sets.

      Rock The Boat

      Works entire core.

      Draw your knees towards your chest, lift your head and grab your legs below the knees (A). Rock up and balance on your glutes (B). Keeping your back long and chest lifted, straighten your legs and extend your arms (C). Hold for three seconds, then tuck in and roll back to start. That’s one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

      READ MORE: Feel Strong And Powerful With This Explosive 15-Minute Workout

      Dive & Roll

      Works back and glutes.

      Place a weighted bar half a metre in front of a Bosu. Lie face down with your hips and belly on the Bosu, feet hip-width apart on the floor. Place your palms on the bar and lift your legs as high as possible (A). Slowly roll the bar towards the Bosu as you lower your legs towards the floor (B). Roll back to start. That’s one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

      Trainer TipKeep your neck in line with your spine throughout the move.

      Crescent Lunge and Row

      Works back, glutes, hamstrings and quads.

      Grab a three-to-five kilogram dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forwards with your left leg until your left knee is bent at 90 degrees. Lower your torso as close as possible to your left knee, as you raise your left arm out to the side to shoulder height, palm down. Allow the dumbbell to hang naturally (A). Row the dumbbell straight up until your right elbow passes your torso (B). That’s one rep. Continue rowing, without standing up, for 12 to 15 reps. Return to start and repeat on the other side. That’s one set. Do three sets, resting for up to 30 seconds between sets.

      Trainer TipKeep your rowing arm close to your side.

      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan

      Tricep Warrior

      Works core, triceps, glutes, hamstrings and quads.

      Grab a pair of two-to-four kilogram dumbbells and stand with your feet together, arms at your sides. Rest your right toe on the floor about half a metre behind you (A). Bend forwards from the hips and raise your right leg until your body forms a T. Bend your elbows to bring the dumbbells directly under your shoulders, palms facing in (B). Keeping your upper arms still, extend the dumbbells straight back (C). Curl them back to your shoulders. That’s one rep. Do 15 to 20 without lowering your leg. Rest for 30 seconds, then repeat on the other side.

      Bicep Warrior

      Works shoulders, biceps, glutes, hamstrings, and inner and outer thighs.

      Grab a pair of two-to-four kilogram dumbbells and stand with your feet about a metre apart. Turn your left foot out 90 degrees and, hips and shoulders facing forward, bend your left knee at 90 degrees. Extend your arms to shoulder height (A). With your upper arms parallel to the floor, do a bicep curl, bringing the dumbbells to your shoulders (B). Slowly re-extend your arms. Do 15 to 20 reps; rest for 30 seconds and repeat on the other side. More

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      Yoga Moves That Bonnie Mbuli Swears By

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      “The quickest way to bring my mind and my soul into alignment is to discipline my body. If I discipline my body, I’m more likely to choose the right meal after I’ve worked out. I’m more likely to go and pray because I feel good. I’m more likely to make a better decision about something I need to do concerning work. I’m highly likely to have more energy to do the things I’m supposed to do. I’m more likely to look at the world in a positive way. So I use exercise as a tool for mastering myself,” enthuses the 42-year-old actress and author. The mom of two boys, who covers our Jan/Feb 2022 issue shares that she’s learnt that mind, body, soul and spirit are all aligned. She adds, “When one is out of whack, all of them get scattered!”
      Here are Bonnie’s go-to yoga moves. Get ready to feel calm, strong, and bendy.
      Downward Dog

      Bonnie’s Take: “It’s a superb hamstring stretcher – and mine are always tight! There’s also something about this position that forces me to fully face myself.” 
      Master It: Start in a high plank. Lift hips up and back, sinking heels toward floor, until body forms an upside down “V” shape. Press shoulders away from ears and relax neck. Spread fingers wide on mat, with palms pressed against the floor. Hold for five slow breaths.

      Headstand

      Bonnie: “It improves circulation and challenges my fears. I used to pull off headstands effortlessly as a child. Now, I can only master them against a wall! I think it’s fear though.”
      Master It: Begin by interlacing your fingers and placing your forearms on the mat, parallel, palms facing each other. Cup the back of your head in your hands, the top of your head on the floor. Take five breaths here. Then, pushing down through shoulders and forearms, lift one foot up into the air, knee bent. Using your core, lift the other to meet it. Brace abs and squeeze glutes and leg muscles, as you slowly straighten legs upwards, pointing toes. Your body should feel like a solid, secure cylinder, with minimal weight on head and neck. Hold for three breaths, then slowly lower legs back down.

      Humble Warrior 

      Bonnie’s Take: “It reminds me to strike a balance between being strong and vulnerable.”
      Master It: Start with legs almost as wide as mat, right foot forward, toes facing straight ahead, left foot back, outside of foot parallel to back of mat (right heel lined up with middle of left inner arch), torse facing left side, and arms at sides. Keep left leg straight while deeply bending right knee until thigh is parallel to mat, then extend arms out to the sides at shoulder height. Gaze should be over front fingers. Hold for three to five breaths.

      Any Hip Openers 
      Bonnie’s Take: “Hips are where we house our trapped emotions and trauma. Hip stretchers remind me to keep my heart open.”
      Master It: Happy baby is a beginner-friendly pose. Start lying on back with knees bent, feet flat on the floor and arms at sides. Draw knees toward chest outside of ribs with legs bent and soles facing ceiling. Bring arms inside of legs and grab big toes with first two fingers and thumb of same hand. Gently pull knees toward floor. Hold for five to eight breaths.

      READ MORE ON: Bonnie Mbuli Downward Dog Headstand Humble Warrior Yoga Yoga Workouts More