Sim­ple yoga moves that will have you say­ing ~na­maste~ in no time.

Dolly - - Contents - IN­STA­GRAM ME! @_ free­girl­syo­ga_

Meet Elke Avis, a yoga guru who spe­cialises in help­ing young women. Through her busi­ness, Free Girls Yoga (free­girl­syoga.com. au), she’s in­spir­ing girls to get into yoga and mind­ful­ness. “We teach in-school pro­grams and com­mu­nity classes specif­i­cally catered to girls, so you can learn ways to feel health­ier, hap­pier and more em­pow­ered,” Elke says. Wait – isn’t yoga just for fraz­zled mums? Ac­tu­ally, ev­ery­one can ben­e­fit from a lit­tle fo­cused stretch­ing – es­pe­cially teenage girls. “A yoga and mind­ful­ness prac­tice is the ul­ti­mate way to turn down the dial on any stress and anx­i­ety you may feel,” Elke says. “It is calm­ing for your body, re­laxes your mind and set­tles your wor­ries.” (Um, sign us up!) Here Elke demon­strates some gen­tle poses you can eas­ily do in the morn­ing be­fore school or be­fore bed. “They open up, stretch and strengthen dif­fer­ent parts of the body, help­ing to clear and fo­cus the mind,” she says.


TIP: Keep the chest open and your arms straight. BEN­E­FITS: This wakes up a sleepy mind. It also stretches and loosens the spine. BREATH: Ex­hale while bend­ing, in­hale while lift­ing back up.


TIP: Round your spine and let the head hang. BEN­E­FITS: Calms and re­ju­ve­nates the body and mind. BREATH: Ex­hale as you move your up­per body for­ward. In­hale to come up.


TIP: Your knees should be pointed over your toes. Keep your face, arms and up­per body re­laxed. BEN­E­FITS: This strength­ens the legs and back, and helps the re­pro­duc­tive sys­tem. BREATH: In­hale down and hold to breathe in, then ex­hale to come up.


TIP: Move the spine with the leg so you get a stretch on the front and back of the body. BEN­E­FITS: It’s great for stiff backs. It’s also ben­e­fi­cial for the health of your re­pro­duc­tive sys­tem and can as­sist in re­liev­ing men­strual cramps. BREATH: In­hale while lift­ing your leg up, ex­hale when bring­ing it in.


TIP: Keep the spine straight and turn your gaze in the di­rec­tion of your back arm. BEN­E­FITS: This mas­sages the liver, stom­ach and in­testines, and also helps im­prove di­ges­tive prob­lems. BREATH: Ex­hale into the twist then hold. Breathe in and twist fur­ther, then in­hale as you move out of it.

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