Articles & Tips > Fitness Tips > VOL.3 SIMPLE STRETCHES AND BENDS

Feel like new!
All you need is a few minutes, a patch of clean floor and a padded mat, and you're ready to practice these easy stretches and bends. You'll feel like a new woman after just a few days!

1. Half-Forward Bend Good for: Stretching the lower back and hamstrings How to: Inhale and bring arms up to the side of your ears, lifting and opening up the rib cage. As you exhale, reach forward by bending at the hips to form a right angle Keep your back straight at all times, engaging your abdominals to support it To intensify the stretch along your hamstrings, try to reach forward with your arms To return to starting position, inhale, and keep back straight to come up

2. Half Moon Pose Good for: Stretching the side of the body How to: Inhale and raise your right arm beside your ear Lift your arm and lengthen the side of your body Push your hips gently to the right and reach your right arm over to the left to stretch the right side of your body Inhale and straighten your body, then repeating on the left

3. Triangle Pose Good for: Stretching the legs, relieving backache and stress How to: Step your left leg back into a wide stance and align your heel in a straight line Bring both arms up and start to stretch your right arm forward, extending it as much as possible Exhale and place your right palm on your right foot and stretch your left arm towards the ceiling Strongly press your left heel on the floor and stretch your left hand up towards the ceiling Repeat on the left

4. Warrior 2 Good for: Strengthening the legs and relieving backache How to: Step your left leg back into a wide stance and align your heel in a straight line Exhale and bend your right knee over your right ankle so that your shin is perpendicular to the floor Lift both your arms and stretch to the side, then turn to look at your right fingers Keep your body straight by lifting your chest and tightening your abdominal muscles Repeat on the left

5. Seated Wide Leg Stretch Good for: Stretching the inner thighs, hamstrings and lower back How to: Sit upright and open our your legs wide to the side With your toes pointing up, inhale, exhale and lean forward by bending from your hips with your hands in front of your chest Reach forward as far as you can with each inhalation and exhalation and always maintain a straight back

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