Video: Mountain pose (Tadasana)
Surprisingly to some, mountain pose is an active pose that helps to increase posture, balance and focus. An opportunity to stand tall on your mat at the beginning or during class. It is important to learn the alignment as it is the foundation for all standing and balancing poses. Standing up properly can get some getting used to!
Start with feet at hip width apart, palms rest by your sides and facing forward, let the breath be steady as you set your gaze softly before you activate your quads and squeeze your heels toward each other, drop the tailbone, broaden the collarbone and lengthen through the neck. Your whole body is in one long line.
Due to the balance element of this posture please avoid doing it when feeling dizzy, if you have low blood pressure or if you are experiencing headaches.
Last Reviewed: 08/08/2018
Osteoporosis prevention exercises
Having enough calcium in your diet and doing regular weight-bearing and resistance (weight-lifting) exercises can help prevent osteoporosis.
Video: Child's pose (Balasana)
Child’s pose gently stretches the shoulders, lower back, hips, legs and ankles. It complements the beginning of a practice and throughout for its grounding abilities.
Video: Cat and Cow pose
Cat and cow pose encourages opening up of the chest, and softly stretches and stimulates the abdominal organs.
Strength training exercises
Challenging your muscles with strength training exercises 2 or 3 times each week can improve the strength and tone of your muscles.
Video: Boat pose
Part of our Moving Mums series, boat pose can rebuild and restore the core after childbirth. While targeting the abdomen, hip flexors and spine it will also improve digestion and relieve stress.