Flexi-Yoga

• Flexibility is an important component of fitness: it releases tension and frees up energy. Muscles just feel better when they aren't tight.

• Breathing is important during the stretches. Breathe through the nose, relax shoulders and keep the throat soft.

Sit on the edge of a chair, with your legs wider than shoulder-width apart. Cross your arms and gently grab your elbows as you lean forward until the top of your head is pointed toward the floor. Hold the position for 10 to 15 seconds. If your hips are not very flexible, try placing a rolled-up towel at the top of the thighs before leaning over (figure A). Release and repeat.

Lie down on the floor on your back with your legs straight. Bend a knee and hook a man's tie around your foot. Straighten your leg, holding on to the ends of the tie (figure B). It is more important to have an unbent knee than a straight leg. Lower your leg enough that your knee does not bend.

To stretch your inner thigh, lower your leg to the side while still holding on to the ends of the tie (figure C). Switch legs.

Forward Bend

Sit on a pillow or towels if your hip flexibility is limited. Extend your legs straight out in front. Hook the tie around your feet and hold on to the ends. Raise your chest as you lean forward, keeping your back straight (figure D) . Release and repeat.