Body & Fitness

Wake-up boost

Need a wake-up boost in the morning? Try a yoga pose to improve circulation and give you an all-over stretch. You could start with the Triangle Pose – a standing pose common to many styles of yoga.

  1. Inhale as you stand tall with your feet together. As you exhale, step your feet one metre apart. Raise your arms out to the sides, shoulder blades wide, palms facing down. 2. Turn your left foot in slightly and your right foot to 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the centre of the right knee cap is in line with the center of the right ankle. 3. Exhale and extend your torso to the right, directly over the plane of the right leg, bending from the hip joint, not the waist. Anchor this movement by strengthening the left leg and pressing you back heel firmly to the floor. As you bend, ensure your hips remain square. Let the left hip come slightly forward and lengthen the tailbone toward the back heel. 4. Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the torso. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb above you. 5. Stay in this pose for 30 seconds to 1 minute. Inhale as you come back up to standing, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. Reverse the feet and repeat on the other side.

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