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5 yoga moves to work into your day

By Bec Morley IN Move

Whether you’re working in an office or running around after a toddler all day, these five yoga moves are sure to benefit you! They are super easy to work into your day and they won’t take up too much of your precious time.  The first move can even be done the minute you roll out of bed in the morning! Before long, they’ll soon become part of the daily routine and will leave you feeling amazing.

Mountain pose with upward arm stretch

This one can be done first thing in the morning – yep, even before the taste of that first coffee hits your lips, or your little ones start demanding your attention – and will leave you feeling ready to start the day!

  1. Simply stand with your feet an inch apart and gently rock back and forth until your weight is distributed evenly across your feet. Ensure your tailbone is tucked in and lengthened towards the floor, your shoulders are drawn down your back and your chest is proud and open.
  2. Hang your arms by your sides, palms facing forward. Gently close your eyes and take a few deep breaths in this position. Imagine a flow of energy coming out the top of your head and stretch your body as tall as you can without impacting your posture.
  3. Stay here for as long as you like – you might want to focus on positive energy for the day ahead, or simply meditate and observe how your body is feeling at this point in time.
  4. When you’re ready, slowly stretch your arms out to the side and all the way up over your head while breathing in deeply. Reach up as far as you can and then release back down and breathe out.

Repeat as many times as you desire, each time stretching a little further, and feel your whole body stretch and wake up for a new day! Now you can go and savour your coffee 😉

Tree pose

This pose can be done while you’re brushing your teeth, preparing breakfast or even while chatting on the phone.

  1. Balance on one straight leg and bend and lift the other to place the bottom of the foot on the inner thigh. You can hold your foot to place it in the right position and then place your hands in prayer position.
  2. Maintain this position by pushing the foot onto the thigh and applying the same amount of pressure from the thigh on to the foot. Breathe deeply.

*Tip: If you’re struggling to keep your balance and maybe not quite ready to prepare breakfast simultaneously, try locking your gaze on one stationary object ahead of you. Keep practicing and your balance will continue to improve!

Standing forward bend

Whenever you have a spare minute, why not do a quick forward bend! The benefits are endless – from stretching the hamstrings, to improving digestion, to reducing anxiety symptoms.

  1. Start standing and slowly bend the torso forward from the hips (not from the waist!). Lower down as far as possible so that your torso and head are ‘hanging’. Keep the legs relatively straight to feel a stretch in the hamstrings, however, keep a subtle soft bend in the knees to avoid any back injuries.
  2. Relax here for as long as you feel comfortable and take deep breaths, lowering yourself a bit further every time you breathe out.

Seated chair twist

This one is especially handy for all you hard working mama chiefs out there spending a lot of time in front of the computer!

  1. While staying seated in your chair, twist to bring both arms to one side of the chair (grab the side of the chair and gently pull if possible) and twist your torso around. Your back will receive a nice big stretch, and your abdominal organs will benefit from a ‘massage’ in this position.

*Tip: Make sure you twist from your torso and avoid leading with your head. It’s tempting, but try to keep your head aligned with your chest to avoid neck strain.

Warrior II pose

Warrior pose is a great pose to practice every day as it benefits so many areas of the body. While it strengthens the legs (you’ll definitely feel the burn!), it also stretches the whole body and helps to open the chest and hips.

  1. Start by standing with the legs far apart (past shoulder width). Actively raise your arms parallel to the floor.
  2. Turn one foot out 90 degrees and allow your thigh to follow. Slowly bend the knee over the ankle and lower down as far as you can or until your thigh is parallel to the floor.
  3. Maintain this position, keep your arms straight out and active, and stretch out your chest.
  4. Breathe through the position and aim to hold for about 1 minute. Repeat on the other leg.
  5. We all know, it’s not always easy to find the time to attend a yoga class or complete a whole yoga session at home. Hopefully, by adding these 5 easy movements into your day you will begin to notice the wonderful benefits of yoga in no time!

Bec Morley

Bec is an Associate Nutritionist and Personal Trainer on a mission to inspire, motivate and educate about healthy whole food diets and fitness. She believes in the non-diet approach and is passionate about enjoying a wide variety of whole foods in her own diet. She hopes to share her love for food and show mothers how to have a positive relationship with all foods while maintaining a healthy and active lifestyle.

Bec’s personal training is aimed at women’s weight maintenance, general fitness and well-being. Similar to her nutrition beliefs, she aims to inspire mothers to to find satisfaction and enjoyment in being active. She wholeheartedly believes we can all find the joy in movement and that there is something out there for everyone.

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