You don’t need to be super-flexible for yoga. Women of all shapes and fitness levels can reap the body and mind-boosting benefits.
“I didn’t think I had the right body shape to teach yoga, but turning 40 gave me the confidence to pursue it,” says Sarah Harry, yogi, psycho-therapist and Special K #OwnIt ambassador.
Sarah loves to share her passion – and you don’t need to join a class or even leave your home to try her poses …
You’ll need:
A yoga mat and some comfy clothes
1. Supported wild thing
– Starting on all fours, stretch out your right leg behind your left foot, positioning your right foot parallel to the short end of the mat.
– Find your balance, then flip your body sideways while lifting your right hand towards the ceiling, looking up. Breathe for two to five breaths, then repeat on the other side.
– Press down into both feet to find your balance.
Benefits: Improves balance, helps with lower back pain and boosts lower back strength.
2. Cat/cow
– Start on your knees, as pictured.
– As you exhale, arch your spine and drop your chin towards your chest.
– Inhale again and let your chin rise slightly as your spine hollows towards the floor.
Tip If your knees are tender, place a blanket under them.
Benefits: Stretches and strengthens your spine, neck and shoulders.
3. Downward facing dog
– On your hands and knees, tuck your toes under and spread out your fingers. Gently lift your knees away from the floor.
– Keep a small bend in your elbows and knees, lifting hips towards the ceiling. Hold for two to five breaths.
Benefits: Energises your body, and strengthens the muscles in your arms and legs.
4 Standing forward bend
– Stand with your feet hip-width apart, your spine in a natural curve and your shoulders relaxed.
– Inhale and take your arms overhead, then exhale and, bending from the hips, fold forward until your hands touch the floor. Keep a bend in the knees if it’s more comfortable.
– Take a few breaths and deeply bend your knees to return to standing.
Tip: If you can’t touch the floor, use a chair or a pile of books to rest your hands on.
5 Sphinx
– Lie flat on the floor, belly-side down, with your feet hip-width apart. Place forearms flat on the floor in front of you.
– Align your arms so your elbows are under your shoulders. Inhale, then lift up your upper torso and head. Take five to 10 gentle breaths.
– If this is too strong for your back, lower your chest and cup your chin in your hands for a gentler pose.
Benefits: Strengthens your spine, stretches your chest, shoulders and abdomen, and firms your bum.
