For newcomers to yoga. Runner s Lunge is quite beneficial m improving the strength of the legs and the muscles. For beginners I always suggest to not forget to keep the lunging knee aligned with the ankle so that the toes are pointing in the forward direction. It is essential to keep your hips squared and your torso centred. As a runner, you may find that this posture in particular may be helpful in increasing your running speed and your endurance. Try not to force the stretch. Having the blocks under your hands will help you also strengthen the arms.

Even though this posture is aimed at the lover body, you must not forget about those arms. Breathe here with grace and ease. Listen to your body, be kind to it.

This is a huge hamstring, quad and leg opener, so stretch with tenderness.

Not only is this a wonderful posture to elongate and increase flexibility in your spine, but it’s also a great pose for opening your chest, throat, shoulders, and the front of your thighs. Place the blocks parallel about shoulder width distance apart, and place your hands right on top of them. Your wrists should be right under your shoulders, creating a long line of energy through your arms. If this hurts your wrists to have so much weight in your palms, make sure to activate your fingertips rather than putting all your weight into the heels of your palms. Your knees should be lifted, keeping the legs activated and strong. Keep your breath easy as you open your heart. Squeeze the shoulder blades together as you lift your chest and extend the ribs away from each other.


Kindness, truthfulness, non-stealing, chastity, non-greed: these five strands, or yamas. of yoga sutra are integral to leading a fulfilling ethical and spiritual life not only in oneself but so that we can live harmoniously together too. A pioneering new community yoga project for people with special needs and their carers in Scotland embraces the very philosophy by making yoga accessible to everyone one.

At the start of this year, Debbie MacNab and Helen McGinn both from Bearsden, a small town in the suburbs of Glasgow, founded Yogability, a charity that provides children and adults with special needs and their carers, yoga classes for free; the first of its kind in Scotland. The impetus for Debbie to set up Yogability came from her own personal experience of having a disabled son, Cameron: T first got into yoga after looking after Cameron 24/7 who has quadriplegic cerebral palsy. I was feeling a bit lost and started going to classes which I loved.’ She also noticed the immediate, positive effects yoga had on him too: ‘Cameron really enjoys yoga, he enjoys all the movement and instruction. It has given him a real awareness of his movements and his breath. He is also very relaxed after a session

It was at Debbie’s local yoga class in Bearsden that she met Helen, a former bank manager. Having three children under the age of two. including twins, left Helen with chronic back pain. She was also suffering from insomnia and severe anaemia and yoga provided her with an antidote to her health problems: ‘Yoga has changed my life both physically and mentally, says Helen. ‘Yoga also helped me connect and change my relationship with other people in a huge way. This is also what underpinned her inspiration to teach people with mental and physical disabilities.

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