Wanting to develop a simple stretching routine?
Looking for gentle postures to stretch the upper & lower body?
Start with these Three Fundamental Yoga Postures & see where your body brings you!
Extended Child's Pose
- Beginning on all fours, on your hands & knees (Table-Top)
- Bring your big toes together & widen your knees to mat width (or as wide as possible)
- Take a breath & on the exhale sink your hips back, sitting your bum onto your heels
- Arms extend out in front & forehead touches the mat
- Hold the posture as long as you like once comfortable
- Modified version: Place hands on top of each other in fists, rest forehead on fists
- Pose can also be done with knees together
Cat Cow Pose
- Beginning in Table Top, ensure hands are shoulder width & knees are hip width apart
- Inhale, lower your tummy, arch your back & gaze upward in Cow Pose
- Exhale, round your shoulders, tuck in tailbone & chin gazing down in Cat Pose
- Repeat the sequence as many times as you like, syncing the breath
Forward Fold
- Bring yourself standing on the mat
- Feet together (or as close as possible) with a straight spine
- Slowly bending forward from the hips
- Knees either straight or bent (yogis choice!)
- Head follows, aiming forehead to knees
- Hands either grabbing ankles/shins or placed on mat
- Modified version: big bend in the knees, lower head with hands on mat
- Pose can also be done sitting down, legs out in front
