This week we will introduce two forward-bending poses which create a soothing effect on our nervous system and raise a deeper internal awareness. Most office workers feel tight in their hamstrings, hips and lower back as a result of long hours of sitting, which slows down blood circulation in these muscles. Today's poses are excellent in stretching out these body parts.
Movements demonstrated by Maria Chan, certified yoga and Pilates instructor
1 Sit upright on the edge of a chair. Cross your left leg over your right so that the outside of your left ankle bone is just above your right knee cap. Place your hands on your hip bones.
2 Lean your upper body forward from your hips. Your body should be at a 45-degree angle. Reduce the angle of the movement if you feel your lower back muscles are getting tight and tense. Keep your back straight and neck elongated. Stay in the pose for five deep breaths and repeat on the other side.
Tip Many people bend forward from the waist and stretch their lower back when doing this pose, but it is important that you bend forward from your hips and not from your waist. This will help lengthen your spine.
1 Stretch one leg out on a box for support and bend the other leg at 90 degrees. Adjust your hips to align in the same direction as the straight leg.