Updated: Sep 10
It is not always possible to fit in a whole hour of Yoga, so we have carefully selected a few yoga “must do” daily to keep you strong supple and balanced until you find the time to practice for longer.
Mix and match some of our exclusively patterned yoga leggings with a matching supportive crop top / sports bra or cut off tank top and feel supported an held while you ground your body, mind and soul with the below yoga moves.
eka pada (Single leg) chaturanga
This pose is an ultimate strengthening asana as it tones the shoulders, back, arms, hips, glutes, wrists and core. It improves balance, concentration and aid in digestive health.
1. Begin from Downward Facing Dog and extend one leg into the air, Eka Pada Adho Mukha Svanasana
2. Shift your upper body forward, coming into plank position with shoulders over hands.
3. Bend the elbows back to 90° and lower the head and chest towards the ground and hold.
4. Lengthen up into upward dog by placing lifted leg down and rolling over the toes.
5. Press back into Downward Facing Dog
1. Knees: Practise lowering the torso on the knees not the toes
Trikonasana is the best side opening pose. It activates both the core and leg muscles, while it stretches and lengthens the spine and whole lateral body.
Model is wearing recycled plastic Black and White Mandala long length patterned leggings, with nude / light pastel brown recycled plastic cut off ribbed tank top.
Separate your feet wide with back foot at a 45 degrees angle.
Press firmly into back heel and lengthen torso and arm over front leg.
Place hand onto the floor and lengthen into the top arm.
Turn the head to look at the extended arm above.
Press into back heel to raise the torso up and repeat on the other side.
Minimis ROM: To bring the ground up higher you can use a block or place the hand on the ankle, shin bone or upper thigh above the knee cap.
Supported Chair Shoulder stand
Sarvangasana, otherwise known as the shoulder stand is “the mother” of all poses. It helps to balance all glandular and thyroid function, improve circulation, lower blood pressure, release endorphins and improve mood, reduce histamine responses, and restore immunity.
1. Sit sideways in the chair, turn and place your knees over the chair back. Slide your buttocks to the edge of the seat.
2. Begin to tip back, walking your hands down the front legs of the chair.
1. Restorative: Hold restoratively by keeping feet on the back of the chair
1. Supported Sarvangasana: Extend legs into the air, but keep buttocks supported on the chair
2. Half lotus Halasana: move the dorsal spine into the mid back and press up on the shoulder tips, bring legs overhead. Bind one leg into half lotus.