8 MIRACLE moves to rejuvenate your body
Thigh stretch
KEEPS HIPS FLEXIBLE SIT up and bringng your feet into the spacece between your legs. Place ce the soles of your feetet together and interlock ck your hands around nd your toes. INHALE deeply.y. Exhaling, draw yourur knees towards the floor. or. Hold without straining ng for a count of five. INHALE as you bring ng your knees upright. ht. Exhale, relax and repeateat three times.
Pose of a mountain
RELEASES NECK TENSION
KNEEL with your bottom on your heels. Interlock your hands in front of you. Turn them inside out so you are looking at the backs of your hands.
INHALE. Lift your arms above your head until the inside of your arms are in line with your ears, your back is straight and your hands are directly above your head.
HOLD for a count of five. Breathe normally. Exhale. Lower your arms. Relax. Repeat three times.
Cat stretch
RELIEVES ACHING BACKS
IN AN all-fours position, ensure your hands and knees are about 1 ft apart.
INHALE deeply and arch your body like a cat in a bad mood, dropping your head between your arms.
EXHALE as you lift your head and look at the ceiling, at the same time lowering your back so your bottom sticks out. Repeat, slowly, five times.
Pose of a plane
STRENGTHENS WRISTS AND SOOTHES LOWER BACK TENSION
SIT straight with your hands behind you, fingertips facing backwards and legs straight out on the floor in front of you.
INHALE deeply and gently lift your body from floor, supporting your weight on your hands and feet.
ENSURE your body is in a straight line and that your toes are on the floor. Allow your head to drop back and hold, breathing normally for a count of five. Relax and repeat.
Pose of a cow
RELEASES SHOULDER TENSION
SIT on your heels. Inhale deeply. Lift your left arm in the air and drop it back over your left shoulder.
TAKE your right arm up and behind your back. Try to join both arms together. Hold for five. Don’t worry if your arms are far apart — you will improve.
UNCLASP your hands, relax and repeat on other side.
Sideways body raise
HELPS PREVENT OSTEOPOROSIS
SIT with both hands to the right of your body. Bend your knees.
Inhale deeply. Exhale and lift your body from the floor. Straighten legs and support your weight with both hands and feet.
Adjust your body so that your right shoulder is directly above your right wrist and your arm is straight.
Adjust your feet so the left is on top of the right one and the body is in a straight line.
When you feel strong, lift your left arm from the floor and stretch it in a straight line with the inside of the arm alongside your left ear. Concentrate on a spot on the floor to help your balance. Hold for five, breathing normally.
Repeat on the other side.
Pose of a dog
PREVENTS MENSTRUAL CRAMPS
LIE face down on your mat and place your hands on either side in line with your shoulders and fingertips facing forwards.
INHALE deeply. As you exhale, place your chin on the floor.
INHALE and, keeping your lower abdomen on the floor, lift upper body. Stretch up as far as you can without strain, drop your head back and relax. Then exhale and hold for five seconds, breathing normally. INHALE. Exhale. Tuck your toes under and, pushing down hard on your hands, lift your bottom into the air and aim to stretch your heels to the floor, drawing your head down between your arms so your body resembles an inverted ‘ V’ ( as shown). Hold for five, bend elbows to gently lower to the floor. Relax. And repeat.
Pose of a monkey
HELPS SCIATICA YOU may think you’ll never manage this — but with slow and careful daily practice, you will!
KNEEL on your mat with your knees about 1ft apart. Lean forward and place your hands on the floor in front of you, directly under the
shoulders. STRETCH your right leg out in front of you. Ensure your hands are either side of your right leg and are supporting your weight. KEEPING your weight on your hands, inhale deeply and, as you exhale, stretch the right foot forwards a small way, without strain. HOLD for two, then slowly return to upright position and repeat on the other side.