Articles & Tips > Fitness Tips > VOL.5 Stretch and Strengthen

Did you know...?
Stretching is not just a great form of exercise in itself, but the ideal warmup before working out or jogging. Slow stretching for 5 to 7 minutes before embarking on aerobic exercise is recommended to lower the risk of injury.

1. Tree Pose Good for: Strengthening the thighs, calves, ankles and spine, and improving the sense of balance. How to: Shift body weight slightly to supporting leg and gently bend the other knee, bringing foot against inner thigh Ensure pelvis is in neutral position and tailbone is pointing down to floor Bring hands together in front of chest and softly gaze at a point in front Stay balanced by tightening core muscles and breathe naturally

2. Head to Toe Forward Bend Good for: Stretching the spine, shoulders, hamstrings, and groin, and improving digestion How to: Sit with one leg extended to front and other leg bent, with sole of the foot against straight leg Inhale to lift chest and bring arms above head, then exhale to turn torso slightly towards straight leg while tilting forward to hips to hold on to leg Try to extend from lower back and bring head closer towards toe, without rounding your back

3. Child's Pose Good for:Stretching the hips, thighs, and ankles, and also relieving stress and fatigue How to: Kneel on floor and adjust butt on heels Exhale and lay torso over thighs with arms stretched out in front, reaching away from hips Extend tailbone away from arms to feel a long stretch along back

4. Hero Pose Good for: Stretching the thighs, knees, and ankles, improving digestion and relieving unwanted gas How to: Place knees on floor with feet slightly apart, keeping knees together Exhale and sit back with butt in between feet, not on feet Lift chest and bring shoulders away from ears, making sure back is upright Rest hands on thighs and breathe naturally, feeling the stretch along legs

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