28 21 MAY 2020
This simple wind-down
routine created by
senior yoga teacher
Carl Faure is a great
way for everyone,
from beginner to
expert, to gently
stretch their body
at the start or end of
the day. With 12 years’
Carl has trained hundreds
of yoga teachers at his east
London yoga studio Stretch
poses are mostly forward-folds and can be
wonderfully quietening. They move the focus
from the outside world into the self,” he says.
1 CHILD’S POSE (Balasana)
Kneel with your knees as wide apart as your
hips. Fold forwards to place your forehead on
the floor, stretching your arms out in front.
(Rest your head on a bolster, cushion or foam
roller if that’s easier.) Let your thigh bones
sink towards the floor and allow your spine to
feel like it is melting through your trunk.
2 WIDE-LEGGED INTENSE
Keeping your feet wide, with a slight bend
in the knees, allow your pelvis to rotate
over your thigh bones as you bend forward.
Maintain a feeling of space in the lower back.
If needed, support hands using yoga blocks.
3 DOWNWARD-FACING DOG
(Adho Mukha Svanasana)
With hands and feet on the floor, think about
keeping the weight resting from the hands
and into the lower back, while your legs take
more of the stretch. A little bend in the knees
brings spaciousness to your lower back.
4 PUPPY POSE
Raising your hips high
above your knees,
stretch out your arms
and let your spine
melt towards the
into your upper back.
Imagine the air space
on either side of your
torso as a kind of surface
and rest into it.
5 ONE-LEGGED KING
(Eka Pada Rajakapotasana)
Bend one leg in front of you,
keeping your foot in line with
your opposite shoulder. Stretch
the other leg straight out
behind you, sole facing up.
Square your hips and lift your
torso, using your hands to
support you in this great
6 INTENSE FORWARD
Bend forward, reaching your hands
to the floor and keeping your weight
evenly distributed across the soles of
the feet. Lift the sitting bones towards the
ceiling. This will gently awaken the muscles
on the front of the legs, providing support for
the hamstrings and calf muscles to soften.
7 EASY POSE WITH FORWARD
FOLD (Adho Mukha Sukhasana)
Sit on the floor with your legs crossed. Lift
your torso and hinge at the hips as you bend
forwards, stretching your arms out wide
of your shoulders on the floor in front of
you. Try to spread the weight between your
sitting bones and the outer edges of your feet.
Half of Brits have taken up
a new form of exercise during
lockdown, recent research by
Nuffield Health suggests.
Many of those who have
extra time on their hands
have found they can try
something new, maybe jogging
or cultivating an interest in
gardening. Online yoga has
proved very popular and our
guide to some of the moves
(opposite) will get you started.
If you are getting more
active, you may also want to
improve your diet at the same
time – our experts explain
why fibre is a crucial part of
achieving that (p31).
It’s important to stretch our
minds too and Fran Quinn has
discovered online sites and
craft courses that will help
develop your creativity (p32).
Spending time outdoors can
benefit our mental wellbeing,
and gardener Danny Clarke
has some suggestions for
adding bright, bold colours
to the garden (p38).
Is your dog happy to have
you around all the time?
Surprisingly, it can lead to them
feeling stressed. Find out why
and how to tackle it (p36).
Partner & features editor
Photography: with thanks to Sretch London
With studios currently closed, online yoga has seen
a surge in popularity, and there are lots of free options.
Here are a few basic moves to get you started