FLEXIBILITY

Trainer: Chan Wei Ren

Gym: Freedom Yoga (@freedomyogasg) Specialty: Hatha and vinyasa yoga

Years of experience: 4 (including practice)

“Sitting down for extended hours in front of a computer, whether you’re working at home or in the office, is the reason behind weak and stiff joints and poor posture,” said Freedom Yoga’s instructor, Chan Wei Ren. “This can cause problems with the back, and decreased blood circulation, leading to poor brain function and discomfort.” To increase flexibility and promote focus Wei Ren suggests carrying out these simple yet effective yoga-inspired steps at home pronto.

Workout 1: Seated Hip Stretch

What you need: A sturdy chair or wall

Duration: 30 seconds to a minute. Repeat as you please. Frequency: Every day

1 Sit close to the front of your chair, such that both feet can be firmly planted on the floor. Sit up tall.

2 Li your right leg, flex the right foot (think about your toes moving towards your shin), and plant the right side of your right ankle on top of your le knee.

3 Using your right hand, gently push the right knee in pulses down and up for about 15 seconds and then gently apply pressure for another 30 seconds to a minute.

4 If you want a slightly more intense stretch, slowly lean forward without rounding the back.

5 Repeat on the other side.

Tip: Don’t push too hard – if you feel any pain or discomfort in the knee that you’re applying pressure on, ease out of the pose or take a less intense variation. You can also do this stretch lying down on a yoga mat – with the right ankle on the le knee, place both hands behind your le thigh and pull your le knee towards your chest, keeping your tailbone on the mat.

Workout 2: Low Lunge

What you need: Yoga mat and towel

Duration: One to two minutes. Repeat as you please Frequency: Every day

1 Start kneeling on your mat, both knees about hip-width apart.

2 Fold a small towel and place it under your le knee as a cushion.

3 Step the right foot forward, keeping the legs hip width apart horizontally.

4 Gently push the hips forward and down, adjusting the right foot until the right knee is directly on top of the right ankle as your hips move forward. Hold for 30 seconds to one minute.

5 Repeat on the other side.

Tip: Ensure that the knee of the front leg does not go past the ankle to protect the knee – if it does, wiggle the foot forward until the shin is perpendicular to the mat (your knee should be directly on top of the ankle).