womansweekly.com 9
HEALTH
Beginon all fours, hands
underyour shoulders and
kneesunder hips. As you
nhalelengthen your lower
backand allow your hips to
ift asyour tummy releases
towards the ground, and your
chestand head lifts. As you
exhale,drawyourtummybuttonup towards your spine,
dropyourchinontoyourchestand round your back up
towardstheceiling.Continueto synchronise your breath
andmovementfor 10 ormorecomplete breaths.
Rememberto...keepyourlowerback long and your
neckin linewithyourspineasyou move between these
twopositions.Workto drawyour lower tummy muscles
upthroughouttheexercise.Beginonallfours,withhands
underyour shoulders and knees
underhips, and throughout
thiswhole exercise, pull your
tummybutton back towards
thespine. Inhale and straighten
yourright leg while lifting it up
sothatit is level with your hips
andat the same time lift your
leftarm so that it is extended
alongside your left ear. As you
exhale,return to your starting
position. Now inhale and lift
theleftleg with the right arm.
Continue like this for 12 or
morecomplete breaths.Fromallfours,relaxyourbottombackontoyou
release your forehead towards the floor. Relax your arms
alongside your body with your hands beside your feet. If this
is uncomfortable, make light fists with your hands and position
them under your forehead so that you rest your head on your
hands. Breathe slowly for 30 or more complete breaths.✿ Sue Fuller is the creator
of Yoga 2 Hear, audio yoga
classes for all levels and ability
including Simple Yoga for a
Healthy Back. For information
or to download a class, visit
yoga2hear.co.uk.Cat variation
The cat
Child’s pose
STRENGTHENS
THESPINESTRENGTHENS
BACKAND
ABDOMINALSRELAXES
YOURBACK
MUSCLES
To end...
Relaxation technique
Lie on your back with your legs
extended and arms alongside
your body. Close your eyes and
breathe slowly through your
nose; work to relax with each
exhalation. Stay here breathing
slowly for as long as required.