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home retreat: YOGA MOVES

Nikki Yazxhi

for your weekend home re-treat

Print out these de-stressing yoga moves, ready for tomorrow’s and Sunday’s retreat!

weekend yoga

for stamina, energy, vitality and balance…

HOW TO: Start on your hands and knees. Keep your hands under your shoulders, spread your fingers and straighten your legs. Inhale, then exhale as you raise your buttocks and hips while lowering the crown of your head toward the floor. Relax your neck and lift shoulders back, release your chest through your shoulders, squeeze your thigh muscles and work your heels to the ground. Hold for 5 to 10 breaths, then exhale and gently drop to your knees. (Consult your doctor if you suffer from hypertension.)

to stabilise the nervous system, aid digestion, detoxify the liver and help you sleep…

HOW TO: Start on your hands and knees, with your hands under your shoulders and knees under hips. Inhale and lift your chin to the ceiling and gently arching your back, pull your belly to the floor. (Keep arms locked, just move your spine.) Exhale and look to the floor, tucking your chin under and roll your spine up, pulling belly muscles up and away from the floor. Repeat five times slowly.

to reverse the effects of sitting at a desk all day and tone the kidneys for smooth, relaxed energy…

HOW TO: Lie on your back with your knees to your chest. Wrap your arms around your knees and grab tightly to each of your elbows. Flatten your whole spine and roll shoulders back to the floor. Lengthen your neck to the floor by peering down the front of your top, while pushing your tailbone to the floor. Hold for 30 seconds, then repeat 2 -3 times.

For more yoga moves, click here
{Pic: Vogue}


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