If you already stretch every day and you're ready for the next step, try yoga. It's quick, easy and anyone can benefit. Caitlin Reid shows you how with just a few simple moves.
If you think yoga sounds like it would involve tight leotards, complex routines and maybe a headstand or two, you're in for a treat. Yoga is easy to learn.
And as researchers at the University of Maryland Medical Centre have found, it's well worth your while; they report that yoga can improve everything from circulation, posture, stress and anxiety levels, to flexibility, sleeping patterns and fitness. Better still, you don't have to go to a gym to reap the rewards. This is one activity you can do in your lounge room. No wonder it's lasted the ages!
Getting started
- Warm up before you begin with five minutes of walking or a light jog on the spot. Don't stretch – this actually lengthens your muscle fibres, which makes them less prepared for exercise. Contrary to popular belief, it doesn't reduce risk of injury either.
- Stop if you're in pain. You should hold your stretches at a point of slight discomfort, but if it hurts, you need to pull back.
- Practise your breathing. Deep breaths during each position will increase the oxygen flow to your muscles, giving you an extra feel-good factor and greater relaxation.
- Avoid injury by releasing each position gently. Let your muscles slowly go limp before moving on to the next pose.
- Yoga means 'union' in Sanskrit – the aim is to improve your overall wellbeing in body, mind and spirit. To maximise benefits, practice in a quiet, relaxed environment in your most comfortable clothes. Shoes are entirely optional.
- Rest in Child's Pose for a few minutes if you're tired at any time.
Exercise 1 – Warrior II
(4 sets of 30-60 second holds)
Good for: Strengthening the legs and opening the chest.
- Stand in a straight-legged lunge position, right foot forward. Raise your arms out parallel to the floor.
- Turn right foot in slightly and your left foot 90 degrees to the left. Your left heel should be aligned with your right.
If possible, bring your right thigh parallel to the floor. - Turn your head to the right and look out over your fingers. Your shoulders should be directly over your pelvis.
- Come out of the pose by stepping forward with your left leg. Repeat on other side.
Make it easier: Only go down as far as you're comfortable.
Exercise 2 – The triangle
(4 sets of 30-60 second holds)
Good for: Opening up the chest and shoulders, as well as strengthening the hamstrings and groin muscles.
- From Warrior II, straighten your right leg. Both feet should be flat on the floor.
- Slowly lower your right arm towards your right foot. Your left shoulder should stack on top of your right shoulder. Raise your left arm vertically, opening your chest. Look up to your left hand.
- Hold. Lower your left arm and raise your right, as you return to standing. Repeat with your left leg forward.
Make it easier: For balance, rest your right elbow on your right thigh. Only go as low as you can manage.
Exercise 3 – Standing forward bend
(4 sets of 30-60 second holds)
Good for: Stretching and lengthening your hamstrings.
- Stand up straight with your feet shoulder-width apart. Suck in your belly button, switching on your abs.
- Float arms out to the side while folding forward from the hips. Make sure you don't use your back.
- Bringing fingertips in line with toes; press palms into floor.
- Keep your hips over your ankles. Squeeze and release your hamstrings to stretch them further. Let your head hang.
- Roll yourself back up, one vertebra at a time. Use your abs not your back when lifting yourself up.
Make it easier: Only hang as far as is comfortable.
Exercise 4 – Downward dog
(4 sets of 30-60 second holds)
Good for: Stretching and strengthening your body.
- Kneeling on hands and knees, slowly lift yourself onto your hands and toes, creating a V-shape.
- Push your hips back and straighten out your legs, but don't lock your knees. Work towards getting your heels flat on the floor.
- Spread your fingers and push them into the ground. Your elbows should be pointed outwards.
- Keep your head between your upper arms, don't let it hang. Pull shoulders away from your ears. Activate thighs to remove some of the weight from your hands.
- Release by walking your feet towards your hands.
Make it easier: If you find your hamstrings are too tight to fully straighten your legs, keep your knees bent. Coming up onto the balls of your feet will help to soften the strain on your muscles, too.
Exercise 5 – The cobra
(4 sets of 30-60 second holds)
Good for: Increasing the flexibility of the spine.
- Lying on your stomach with your legs outstretched, place your hands shoulder-width apart.
- Press the tops of your feet and thighs into the floor. On inhalation, straighten your arms and lift your chest off the floor. Stop when your arms are straight and your pubic bone is still in contact with the floor.
- Keep your shoulder blades away from your ears. Push your sternum out, but not your rib cage, as this puts strain on your lower back. Keep your neck straight and your gaze towards the ceiling.
- Slowly release downwards to the floor on exhalation.
Make it easier: If you feel some discomfort in your back, try not to come up as high. Gradually build your way up to a deeper stretch. Release pressure in your back by alternating this exercise with Child's Pose.
Exercise 6 – The child's pose
(4 sets of 30-60 second holds)
Good for: Lightly stretching the hips, thighs and ankles.
- Kneel on the floor with your knees hip-width apart and your big toes touching. Sit on your heels.
- Exhale and lay your chest down on your thighs. Place your head on the floor and bring your arms out above your head. Hold, breathing deeply.
- Slowly return to sitting position by lengthening the front of the torso and then lifting from the tailbone, pressing down into the pelvis.
Make it easier: Try extending your arms by your side instead, palms facing up. Alternatively, try widening the distance between your knees.
Exercise 7 – The bridge
(4 sets of 15-30 second holds)
Good for: Improving spinal flexibility; opening up chest.
- Lie on your back, with your knees bent and feet shoulder-width apart. Your heels should be as close to your buttocks as possible.
- Slowly lift your hips up from the floor towards the ceiling, so your spine is nice and straight.
- Interlace your fingers, straighten your arms and push them downwards into the mat.
- Roll onto your shoulders and lift your hips higher.
- Release hands, and lower your back to the floor, releasing your upper back first and lower back last.
Make it easier: Place your palms flat on the floor instead of interlacing your fingers. Keep your shoulders flat on the floor instead of rolling up onto them.
Exercise 8 – Forward Bend
(4 sets of 30-60 second holds)
Good for: Stretching and lengthening the hamstrings.
- Sit on the floor with legs extended. Bend your right foot and place the sole on your inner left thigh.
- Square your body over the left leg, reach toward your left foot and begin to lean forward on the leg.
- Keeping the left foot flexed, push the back of the left foot into the floor and continue lengthening forward.
- Your lower belly should touch your inner thighs first and your head last. Hold where you feel comfortable and continue to breathe. Don't hunch your back or shorten your abdominals.
Yoga's health benefits
- Relieves back pain: A study conducted by the US National Institutes of Health found that 78% of people who voluntarily practised yoga reported significant improvement compared to 63% of those treated with physiotherapy.
- Decreases risk factors associated with heart disease: The Journal of Association of Physicians of India found yoga lowers blood pressure and lessens insulin resistance.
- Decreases the chance of premature birth: The Journal of Alternative and Complementary Medicine found that only 14% of pregnant women who took prenatal yoga classes had premature births – much less than the 29% of non-practising mums-to-be.
Don't forget
As with any type of exercise, yoga can lead to injury if not performed properly. Check with your doctor before trying yoga, particularly if you have any chronic diseases. Some postures are not recommended for pregnant women, but special pregnancy classes are available.