Stretches you can do anywhere

At the time of writing Sydney is in the second week of a lockdown due to the spreading of Covid 19.  Exercising outdoors is allowed.

Have you noticed that you hold stress in your neck and shoulders?  On the photos below I demonstrate the poses I practice regularly.  These will mobilize your joints, will lengthen the front and sides of the body and will stretch your spine, lower back included.

It is important to keep physically and mentally healthy during this lockdown. Let’s start with the  exercises and a future post will focus on calming the mind.

Yoga can be done anywhere!  If you combine it with walking in nature it will be even more effective.  Let’s start!

Neck rotation:

Stand tall, keep the ankles, knees and the hips in one line.  If you place your feet hip-width apart you will have more stability in the pose.  Keep your chin parallel to the ground. In yoga usually we inhale and exhale through the nose.  Inhale and on the exhalation turn your head towards the right. On the next inhalation turn your head back to the center and on the exhalation turn to the left. This is one cycle. Repeat this another four times.

Stretching the sides:

Stretching the shoulders:

Start with the easier poses, from left to right.

The following poses will work on your shoulders and on the upper back.

Gomukasana:  raise both arms up, bend the right arm and aim to bring the elbow to point up. The right hand is resting on your spine, fingers point down. Extend the left arm in line with your shoulder, turn the arm so the palms is pointing away from you. Bend the arm and bring the left hand to your back. The fingers of your right and left hand might meet.  If they don’t you can use a belt and walk your fingers towards each-other.

Garudasana: start with extending the arms in front you, in line with your shoulders. Bring the elbows towards each-other and place the right elbow onto the left.  If it is there for your interlace your forearms. Keep the shoulders wide. On exhalation raise the elbows – and notice how your shoulder-blades will go down. Hold it for a few cycle of your breath and on exhalation see if you can raise the elbows further up.

Stretching the legs and ankles:

Strengthening the legs:

From standing to sitting and then stand up again. This is one cycle, repeat about 10 times.


The gentle backbends below will open the front of the body and will strengthen your lower back.  It is important to lengthen the spine first and then raise the torso.


Lengthen the spine before turning on exhalation.  Hold it for a few cycles of your breath. Turn back to the center and repeat on the other side.

Enjoy your practice!







Published by yogateachermary

Yoga teacher - specializing in teaching over 50's, seniors and the not so supple. Qualified 'Relax and Renew' teacher, mediation facilitator and experienced in teaching chair yoga in class or in retirement villages.

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