flexibility

Freedom Yoga's Chan Wei Ren share tips on how to loosen those knows with simple steps at home. Photo: Freedom Yoga

Trainer: Chan Wei Ren

Gym: Freedom Yoga (@freedomyogasg)

Specialty: Hatha and vinyasa yoga

Years of experience: 3

“Sitting down for extended hours in front of a computer, whether you’re working at home or in the office, is one of the reasons behind weak and stiff joints and poor posture,” said Freedom Yoga’s instructor, Chan Wei Ren. “This can cause problems with the back, and decreased blood circulation, leading to poor brain function and discomfort.” To increase flexibility and promote focus Wei Ren suggests carrying out these simple yet effective yoga-inspired steps at home pronto.

Workout 1: Seated Hip Stretch
Freedom Yoga's Chan Wei Ren tells us how to loosen those knots with simple steps at home. Photo: Freedom Yoga
Freedom Yoga’s Chan Wei Ren tells us how to loosen those knots with simple steps at home. Photo: Freedom Yoga

What you need: A sturdy chair

Duration: 30 seconds to a minute. Repeat as you please.

Frequency: Every day

Step 1: Sit close to the front of your chair, such that both feet can be firmly planted on the floor. Sit up tall.
Step 2: Lift your right leg, flex the right foot (think about your toes moving towards your shin), and plant the right side of your right ankle on top of your left knee.
Step 3: Using your right hand, gently push the right knee in pulses down and up for about 15 seconds and then gently apply pressure for another 30 seconds to a minute.
Step 4: If you want a slightly more intense stretch, slowly lean forward without rounding
the back.

Step 5: Repeat on the other side.

Tip: Don’t push too hard – if you feel any pain or discomfort in the knee that you’re applying pressure on, ease out of the pose or take a less intense variation. You can also do this stretch lying down on a yoga mat – with the right ankle on the left knee, place both hands behind your left thigh and pull your left knee towards your chest, keeping your tailbone on the mat.

Workout 2: Low Lunge
Freedom Yoga's Chan Wei Ren tells us how to loosen those knots with simple steps at home. Photo: Freedom Yoga
Freedom Yoga’s Chan Wei Ren tells us how to loosen those knots with simple steps at home. Photo: Freedom Yoga

What you need: Yoga mat and towel

Duration: One to two minutes. Repeat as you please

Frequency: Every day

Step 1:Start kneeling on your mat, both knees about hip-width apart.
Step 2: Fold a small towel and place it under your left knee as a cushion.
Step 3: Step the right foot forward, keeping the legs hip width apart horizontally.
Step 4: Gently push the hips forward and down, adjusting the right foot until the right knee is directly on top of the right ankle as your hips move forward. Hold for 30 seconds to one minute.

Step 5: Repeat on the other side.

Tip: Ensure that the knee of the front leg does not go past the ankle to protect the knee – if it does, wiggle the foot forward until the shin is perpendicular to the mat (your knee should be directly on top of the ankle).

 

Visit Freedom Yoga’s website for updates.

 

Find out more about at-home strength training here or what strategies personal trainers subscribed to during the Circuit Breaker here.

written by.
Syed Zulfadhli
Syed Zulfadhli knows a thing or two... thousand about skincare and grooming.

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