Fitness tips: three of the best primal yoga poses

Awkward squat Strengthens knees and quads, improves achilles flexibility. Stand with feet hip‑width apart, arms in front, shoulder-width apart. Squeeze knees together, lifting heels 2cm off the floor, and slowly squat until hips touch your heels. Keep spine vertical, arms parallel. Squeeze knees together and lift hips 2cm off heels. Hold for 20 seconds, inhaling as you rise.

Dragon twist Stretches core muscles and improves spinal flexibility. Begin on all fours, step right foot forwards between hands. Keep right knee above ankle, stretch left leg back, tuck toes and lock knee. Lift right arm up and look up. Engage abs, inhale, twist to right. Hold for 30 seconds. Change sides.

Rehab bow Lie on front with forehead on floor. With right hand, grab right foot from the outside. Keep left arm extended with palm on floor. Kick right leg up, lifting head and chest by pressing left palm down. Lift left leg, locking knee. Hold for 20 seconds. Release right leg, lowering left leg, arm and head to starting position. Repeat on opposite side.

Since you’re here…
… we have a small favour to ask. More people are reading and supporting our independent, investigative reporting than ever before. And unlike many news organisations, we have chosen an approach that allows us to keep our journalism accessible to all, regardless of where they live or what they can afford.

The Guardian is editorially independent, meaning we set our own agenda. Our journalism is free from commercial bias and not influenced by billionaire owners, politicians or shareholders. No one edits our editor. No one steers our opinion. This is important as it enables us to give a voice to those less heard, challenge the powerful and hold them to account. It’s what makes us different to so many others in the media, at a time when factual, honest reporting is critical.

Every contribution we receive from readers like you, big or small, goes directly into funding our journalism. This support enables us to keep working as we do – but we must maintain and build on it for every year to come. Support The Guardian from as little as $1 – and it only takes a minute. Thank you.

 

Source:- theguardian