It is not always possible to maintain regular yoga practice when life activities get in the way. Adapting your yoga regime means that you can practice any time and anywhere, without the use of a mat or the available space that the mat requires.
Get your yoga fix by mixing up a selection of on-the-go poses that stretch your whole body.
- Dangle Pose
Stand feet hip-width apart, bend knees, and lower your chest to your thighs. Fold forward, grabbing opposite elbows. Settle into this pose for two minutes to release tension in the lower back.
- Forward Bend (wide-legged)
Stand with legs 3–4 feet apart, clasping your hands behind your back. Keeping your feet parallel, hinge forward from the hips and lower your head towards the ground. Let your clasped hands fall forward for a deep shoulder and chest stretch, whilst stretching your hamstrings. Hold for five breaths.
- Standing Pigeon
Cross your right ankle over your left thigh, left knee bent. To activate your leg muscles, whilst protecting the knee and opening the hips, flex your right foot. Sink your hips down into a squat. To aid balance extend your arms in front of you. Hold for five breaths. Rise and repeat on the other leg.
- Lord of the Dance Pose
Stand and focus on a stationary point a few feet in front of you. Kick your left foot up and out behind you and hold with your left hand. To find balance, as you body tips forward, raise your right hand towards the sky. Pull your shoulder blades back and lift your chest. This balancing pose stretches the entire body whilst also strengthening the legs and ankles. Hold for five breaths, and repeat on the right side.
- Standing Backbend
To open up and stretch the chest stand with feet hip width apart. Stretch and arch your torso backwards, resting your hands on your lower back. This pose opens the chest, lengthens the spine and relieves the tension caused by hunching forward throughout the day. Hold for five breaths. To deepen the stretch further, use your hands to reach overhead in an unsupported variation of the pose.
