STRETCH IT OUT

If you don’t have time to get to a yoga class after a long day chairside, there are yoga poses you can easily do at work or at home. Dentist and yoga instructor Dr Unna Chidambaram suggests the following poses. Each pose should be held for 5 breaths (in and out). If you feel discomfort or are confused about how to do the poses, seek advice from a yoga instructor.

RECLINED FIGURE FOUR

What the pose does: Gently stretches the inner groins, hamstrings and the back spine. How to do it: Lie down with your back and head resting on the mat. Tuck your chin in towards your chest. Bend your knees and have your feet flat on the mat, then lift your left leg and place the left ankle over your right knee. Then thread your hands through to hold on to your right knee or shin. Keep both feet lightly flexed to protect the knee. Repeat on the other side.

CAT - COW POSE

Cat pose: Stretches the back torso and neck. How to do cat pose: On the exhale, tuck the tail bone, lowering the head and chin towards the chest, navel draws up towards the spine. Cow pose: Stretches the front torso and neck. How to do cow pose: Place your hands shoulder width and knees hip width apart firmly on the mat. On the inhale, lower your belly towards the mat while lifting your eye gaze and tail bone up. With a neck injury, keep the head in line with the torso.

PUPPY POSE

What the pose does: The puppy pose is a chest opener and releases tension in the back. How to do it: Kneeling on the mat, with hips over your knees, place your chest down onto the mat with your hands reaching forward. Modification: Place a block or bolster under your chest or forehead.

BOUND ANGLE POSE

What the pose does: The bound angle pose stretches the inner thighs, groins and knees. How to do it: Sitting on your bottom, make sure that both sit bones are evenly placed on the mat. Bring your feet in together in a diamond shape. Hands can either be placed gently over your knees or you can clasp your feet. Avoid this pose if you have a groin/knee injury. Modification: Either sit on a block or bolster or place them under the outer thighs for support.

ARM BIND

What the pose does: Stretches shoulder joints. How to do it: Sit cross-legged on your bottom. Reaching your left hand up to the sky, bend your elbow and place your left palm on the centre of your back. Then internally rotate your right arm so the back of your palm is against your back, reaching your fingertips if possible. Repeat on the other side. Modification: Hold on to a strap instead of your hands.

SEATED POSE

What the pose does: Lifts the spine and opens the chest. An opportunity to reconnect with breath. How to do it: Sit in a comfortable seated position, placing your hands face up or down on your knees. Modification: Sit on a bolster and widen the knees.

YOGA IN THE HOUSE

Join Dr Unna Chidambaram to stretch away the stresses of the day. Bring your yoga mat to ADA House at 7pm. $10 per class. next dates: 5 July, 26 July, 16 August, 6 September, 27 September, 18 October.