SELF
The Vertue Method: A Stronger, Fitter, Healthier You- in 28 Days by Shona Vertue (Yellow Kite) is out now
YOGA
BY SHONA VERTUE
Personal trainer and yoga teacher
Shona Vertue is one of the biggest
influencers championing the benefits of
integrating yoga with general fitness.
Through her YouTube channel and
book, The Vertue Method, the Aussie
ex-gymnast has been encouraging
fans (including 440k on Instagram) to
embrace the benefits of Sun Salutations
and Downward Dogs. And she noticed
a revived interest in yoga during
lockdown. ‘Yoga is a self-reflective
practice, and can even be better in
solitude,’ she explains. ‘It can be a
challenging bodyweight exercise and
has the added benefit of activating
the parasympathetic nervous system- the part of the nervous system in
charge of rest and repair.’ So, as well
as improving flexibility, mobility and
strength, yoga is a great stress-buster.
Not already on board? Shona says start
short and simple. ‘Stick to a consistent
routine for at least four weeks before
trying a new sequence,’ she says. Every
day, work through this flexibility
sequence to release tightness in your
pelvic region, legs and lower back to
facilitate freer movement. Stay in each
posture for 10 breaths – inhale deeply,
then exhale. This helps your muscles
relax. The stretching shouldn’t be
painful; a mild stretching sensation will
be enough to release the tightness.
Yoga is one of the best home
workouts you can commit to. You
need very little equipment or space- just roll out your mat, and you’re
good to go. But that’s not the only
reason why it makes sense to
become a home-grown yogi.- Rag Doll
Stand with your feet hip width
apart. Bend your knees and drop
your body forward, letting your
chest rest on your thighs.
Take hold of either elbow
and relax the back of the neck.
- Rag Doll
- Kneeling
Lunge
Come into a lunging position with
your back knee on the floor. Sink
your hips forward, allowing your
hands to support you either side
of your front leg. - Half Splits
Pose
From the Kneeling Lunge position,
shift your hips backwards so that
the front leg becomes straight and
the back leg becomes bent.
Move your hands back slightly to
support yourself, and round
your spine so that your body
drops forward. Relax the
back of the neck. - Lizard with
Back-foot
grab
Move forward again into the
lunge, but this time both your
hands will be on the inside of your
front leg. Bend the back leg and,
if you can, grab the ankle with
your opposite hand (so that you
are twisting your upper body).
Start to pull your heel in towards
the buttocks. If you cannot reach
your back leg, use a towel or yoga
strap, hooking it around the back
foot for more leverage. For a more
advanced variation, bring the front
elbow to the floor. - Pigeon
Come back into a lunge position.
Lift your front ankle and place your
knee down on the floor. Move the
front knee out to the side slightly so
that it is pointing to the top corner
of your mat. Try to keep the hips
square as you let your body come
down to the floor, resting your
forehead on your forearms or all
the way down to the floor. If you
feel as though your hips are falling
to one side, place a block or
folded cushion under your hips to
keep them lifted and centred.
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