Yoga
10 minute fat-burning yoga workout
Locust (Salabasana)
Benefits: Warms your body and increases your heart rate. Works your hamstrings, bottom, buttocks and lower back. Stretches your spine and core, and improves posture.
- Lie face down with your chin resting on the mat, feet facing down, arms above head, palms facing down. Take a few centering breaths.
- Inhale and lift one leg up, muscles engaged, then turn it inwards. Stretch it back then exhale to lower it. Do the same with the other leg.
- Keeping your leg muscles engaged, draw your tailbone towards your heels and press your pubic bone into the mat. Inhale and, keeping your neck long, lift both thighs, your head and chest away from the floor.
- Stretch your arms out in front of you and lift them whilst lifting your legs and feet. (A)
- Take five breaths and release on an exhale.
- Make a pillow by putting one hand over the other and rest your head to one side. (B)
- Repeat this pose three to five times.
Tip: Imagine the crown of your head and your feet being pulled forwards and then upwards in two directions so you’re stretching your entire body, before lifting your torso and legs.
Bow (Dhanurasana)
Benefits: Increases heart rate, firms and lengthens your arms, core, hips, legs, back and buttocks. Stretches and opens your chest.
- Lie flat on your tummy with your forehead resting on the floor or on your hands. (A)
- Bend your knees so your shins are perpendicular to the floor.
- Inhale, extend your right arm back towards your feet. Exhale and release. Repeat with the other hand.
- Inhale and extend both arms towards your feet, taking hold of your ankles or shins. Exhale. (B)
- Inhale, press your pubic bone into the mat, press the fronts of your feet into your hands and lift your heels from your buttocks towards the ceiling, then your thighs off the floor. This should open your chest and lift your head and chest off the floor.
- Press your tailbone and pubic bone into the mat. Draw your shoulders down and open and lift your chest further, pointing your sternum upwards. (C)
- Keeping your breath steady, focus on bringing your knees, ankles and feet closer so you feel an opening in your entire body. Take five to 10 breaths.
- Repeat three to five times, resting for a few seconds in between.
Variation: If this hurts your pubic bone, put a thinly folded blanket under you before beginning.
Tip: With each inhale, lengthen the crown of your head upwards and extend your lower back. With each exhale, open your chest a little further and draw your thighs, knees and feet up and towards each other.
Pigeon Pose (Eka Pada Rajakapotasana)
Benefits: Opens your hips and chest, stretches your outer thighs and lengthens your spine.
- Start on all fours with your knees beneath your hips and hands beneath your shoulders. (A)
- Lift your left knee, place it a few inches behind your left wrist.
- Gently slide back your right leg, straightening it out.
- Place your left heel in front of your right hip. As you get more experience, move the heel of your bent leg further away from the front hip to open both hips more.
- Inhale and lengthen your torso by extending your crown to the ceiling, pressing your fingers into the floor, straightening your arms and drawing your chin to your chest. Exhale. Ensure your weight is even on both hips. (B)
- Inhale, move your torso forward, root your palms and forearms to the floor and lift your chest, drawing back your shoulder blades. Look ahead and take five to 10 deep breaths. (C)
- Exhale, then lean your torso over your bent leg and relax down – use a bolster if you can’t reach the floor.
- Rest your forehead on your hands. Take 10 more breaths. (D)
- Release the pose by pressing your hands into the floor, lifting your hips and moving back to your hands and knees.
- Repeat on the other side.
Variation: If you have tight hips and your bent-leg hip is lifting off the floor, place a block or folded blanket under it for support.
Tip: Ensure the back leg is facing down, and that your weight is evenly distributed. Try not to lean towards your bent-leg side.
Yoga
12 Yoga Poses For Back Pain To Find Some Relief
Cat and Cow Pose (Chakravakasana)
- Instructions
Start on all fours with knees under hips and wrists under shoulders. As you inhale, drop your belly to the floor, allowing your lower back to arch deeply and your shoulder blades to slide down your back. Exhale and lower the tailbone, rounding the lower, middle, and upper back before finally lowering your head. Breathe deeply and slowly, and use all your breath to move. Try starting with five reps, and adding more if that feels good.
- Benefits
The cat-Cow pose increases flexibility in the neck, shoulders, and spine. This move also stretches your hips, back, abdomen, and chest muscles. Strengthen your spine. During this stretch, activate your tailbone and relieve tension in your neck and upper back.
Downwards dog yoga (Adho Mukha Svanasana)
- Instructions
Step closer to the ball of your foot and lift your hips, then release your heels toward the mat. It is perfect for helping to ease the pain in your back after a long day at the office.
- Benefits
The downward dog activates muscles throughout your body, particularly in the back body, including, heels, calves, hamstrings, glutes, hips, and lower back.
