Spring loaded: the postures
Build strength and flexibility with these seven yoga exercises
Behind-the-back hand-clasp
Stand or sit ramrod straight, chest lifted, hips in line with shoulders, feeling as if the top of your head is being pulled up by a length of string. Rotate shoulders back. Stretch your arms behind your back, interlacing the fingers, palms together and then lean forwards. Keeping arms straight, raise them as high as possible behind your back. For a stronger stretch, try to grip your elbows, right hand on left elbow and vice versa.
Benefits Stretches and loosens shoulders, strengthens upper back, improves spine flexibility. Good for desk-bound professionals.
Arm stretch
Can easily be done in the office. Stand with your back to the wall with your hips and shoulders touching the wall. Stretch straight arms as high up the wall as you can, palms facing each other, thumbs against the wall. If this is difficult, tie a belt over elbow joints or interlace fingers and turn palms inside out to face the ceiling.
Benefits Strengthens upper arms; stretches shoulders.
The Eagle
Stand up straight (or sit) as described above. Bend your elbows so that your upper arms are parallel to the floor, forearms pointing straight up to the ceiling. Wrap forearms around each other and try to get palms together, facing one another. To increase the stretch, push elbows away from you, keeping upper arms at right angles to the floor and forearms straight up. Hold for eight to 10 breaths, release, then repeat to the other side.
Benefits Loosens tight arms, stretches shoulders.
Supine leg raises
Use a strap or a belt for support. Lie on your back, legs straight. Bend the right leg and loop the belt around the ball of your foot, then straighten your leg (if you can). Keeping your left leg as straight as possible along the floor (quad pulled up) and holding onto the two ends of the belt evenly, use it to pull your right leg gently towards you, making sure you don’t bend the leg. Hold at your maximum point for 15 to 20 seconds, then release and return the leg to the floor. Repeat to the other side.
Benefits Supreme stretch for the hamstrings, calves and Achilles tendon.
Loosen-up stretch
Place a chair with the seat facing you, then stand sideways-on, and arm’s length away. Place your hand on your hip and lift your right leg sideways, resting your foot on the chair seat. Your leg is straight and your knee faces the ceiling. Keep hip and shoulders level. Bending from the hip, stretch your arm and move your torso towards your outstretched leg till you reach your maximum. Hold for 10 to 15 seconds, then raise your torso and lower your leg to the floor. Repeat with the other leg.
Benefits Stretches inner thighs, hamstrings, Achilles tendon and muscles to each side of the torso.
Scissor stretch
Can easily be done in the office. Face the back of your chair and stand about an arm’s length away. With your hands on your hips, lift your right leg to rest either on the chair seat or the back rest (depending on your flexibility). Pull up the quads in both legs and keep hips level. Then stretch arms up alongside your ears, palms facing in. Keeping the spine straight, slowly bend forwards from the hip joint till you reach your maximum, placing hands on the back of the chair. Hold for 15 seconds, then slowly raise arms and torso together, in one movement. Do not arch your back. Lower your arms and your leg down. Repeat to the other side.
Benefits Stretches hamstrings, strengthens back.
Downward-facing Dog
Should definitely be done in the comfort of your own home. Kneel on all fours, knees directly under your hips, hands and arms shoulder-width apart but extended at a slightly forward angle to the shoulders. Curl your toes under, then lift first from your hips, extending them to the ceiling, while keeping arms straight, not arching your back and straightening your legs. If you can – and most of us can’t – lower your heels to the floor. The aim is to move your torso towards your knees, while keeping your spine lengthened. Try also to lift out of your shoulders to lessen the weight on the arms. Hold for 10 to 15 seconds, then return slowly to all fours. As a counterbalance, sit back on your heels and stretch forwards, extending your arms straight along the floor till you can rest your forehead on the floor. Rest for a few breaths, then sit up.
Benefits Stretches hamstrings, calves, Achilles tendon; strengthens shoulders and arms; opens the chest.
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