Get your Glow On
Yoga to keep you feeling youthful this springtime, with Sarah Highfield of Yogagise Yoga
1. Shoulder & Chest Stretch
This stretch helps to open up and increase mobility in your upper chest and shoulder area. As we get older, this area of the body can become tighter, creating a ‘hunchback’ effect. This type of stretch helps to counteract this and reduce tension in the area. Simply lift your arms up, holding onto your elbows. As you do this, gently press your arms back to deepen the stretch. Keep your core activated and your chest lifted up. Hold for 10 deep breaths and then release.
2. Low Lunge
This pose will stretch your hips and glutes, perfect if you’ve been sitting down all day. It is a passive stretch, so the more you can relax into it, the deeper the stretch will be. Start with one foot forward and the opposite knee on the floor (place a cushion or folded up blanket under the knee if the floor feels hard). Allow your hips to sink down towards the floor, while keeping your chest lifted and spine elongated. Ensure your front knee is above your front ankle and place a block under your hand for extra support. Hold for 10 deep breaths and then repeat on the second side.
3. Bound Lizard
This offers an even deeper stretch than the previous pose. By placing the outer edge of your front foot on its side and allowing your front knee to drop to the side, you will feel an even deeper stretch in your hip. Additionally, by lifting your back foot up and towards your bottom, you will feel a much more intense stretch in your back thigh. Start with one foot forward and the opposite knee on the floor (place a cushion or folded up blanket under the knee if the floor feels hard).
Allow your front knee to drop out to the side of you, then lift your back foot up and pull it towards your bottom. Allow your hips to feel heavy as they sink down into the pose, lightly engage your core for stability and keep your shoulders down and away from your ears. Hold for 10 deep breaths and then repeat on the second side.
4. Camel Pose Variation
This pose strengthens your back muscles, along with the back of your thighs and bottom. This is an energising pose and another useful one if you have spent a long time sitting down or hunched over a computer. Start by kneeling on one knee and extending your opposite leg out to the side of you. Tuck under the toes of your back foot, then slowly reach back and rest your hand on your back heel. Next, extend your opposite hand up and over, so your chest is opening up towards the ceiling. As you do this, engage your bottom muscles and gently press your hips forward. Hold for 10 deep breaths and then repeat on the second side.
5. Twist
This stretch soothes a sore and tired spine, along with your hips, abdominals and chest. By twisting on the floor, the weight of your body will help you to stay in your twist almost effortlessly. Start by lying on your front, then lift one leg up and back, resting your foot just behind you. Allow your hips to naturally open and twist. Extend your bottom arm out to the side of you for an added chest stretch and try to maintain a long spine throughout. Hold for 10 deep breaths and then repeat on the second side.
6. Savasana
Savasana pose seals your yoga practice. This pose allows you to fully relax your mind and body. It helps to calm your central nervous system and bring about a sense of peacefulness. Lay on your back. You can place a cushion or bolster under your knees if you have any discomfort in your back. Make sure you are comfortable and warm (put socks and a jumper on if needed), then close your eyes. With each exhalation, allow your body to become heavier and heavier, let all of your muscles soften and let any tension melt away. Allow your mind to switch off and enjoy the peacefulness of the moment. Relax here for at least 2-3 minutes, or longer if preferred.
Sarah Highfield is a leading international yoga teacher and writer. She is a three-time OM cover model and frequent contributor. Visit: yogagise.com or connect on IG @Yogagise
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