• 5 Yoga Poses with Selph Health Studios

    Yoga Studio at Selph Health Studios

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    5 Yoga Poses with Selph Health Studios















    • Newly opened Selph Health Studios is an urban oasis centred on integrated holistic wellness practices. Founded by accredited Chiropractor, Dr Evan Sgammotta and his entrepreneurial brother Myles, Selph applies a coordinated approach to health and wellbeing. The space houses a Yoga and Meditation studio, Chiropractor, Physiotherapist, Remedial Masseuse, Acupuncturist, and Energy Healer. Practitioners work together to offer each individual a unique experience focused on healing, education, and maintaining a balanced lifestyle, while drawing on a combination of Eastern philosophies and traditional Western medicine practices.


      Selph’s Yoga Director, Amy Giuliano, takes us through her essential yoga poses and the remedial benefits of each.



5 Yoga Poses for Beginners with Selph Health Studios

1. Downward Facing Dog. Amy wears Nagnata Organic Colour Block Bralet and Organic Hi-Rise Jacquard Short throughout




    • 1. Downward Facing Dog | Adho Mukha Svanasana

      The home base of yoga practice. Strengthens wrists, shoulders, and legs. Opens back body including hamstrings and spine. Creates space across chest and shoulder blades. Works on all areas of the body that need to be released from habitual tension from sitting, standing, and typing.


      How To: From hands and knees, set your hands shoulder distance apart, press them firmly into the earth so your upper back spreads and your shoulders are away from your ears. Tuck your toes and lift your hips up to the sky. You want to roughly represent a capital A shape - lots of length through the whole back line of your body. Press the inner and outer of your thighs back behind you and then lengthen your heels towards the earth. Keep a soft bend in your knees so you can keep lifting your hips to the sky. Relax your neck and take deep breaths in and out of the nose. This can be a strong pose when you're starting yoga, so give yourself permission to come back to hands and knees and then lift back up again while you are building strength.

 Yoga Poses for Beginners with Selph Health Studios  Yoga Poses for Beginners with Selph Health Studios

2. Tree Pose and Tree Pose Variation




    • 2. Tree Pose | Vrksasana

      One of the best balancing poses to start with in yoga. One-leg standing balances help to calm and focus the mind, are great for increased memory and clarity of thought, and help stabilise the outer hips and core. Tree pose gives space to the lower back and spine and is a simple yet effective way to strengthen awareness of the whole body.


      How To: Come to a standing position. Press firmly into your right foot and lift the weight out of the hip joint. Keep your gaze focused and eyes steady. Take your left foot and place it either on the ankle or right up the the inner of the right thigh. Connect the foot to the leg and press the leg to the foot so there is a steady connection. You can keep your hands at your heart for balance or challenge yourself by lifting your arms up above you. After 5-10 breaths, swap legs.

      5 Yoga Poses for Beginners with Selph Health Studios

      3. Warrior 1




        • 3. Warrior 1 | Virabhadrasana 1

          Foundation for standing poses. Warrior 1 strengthens the front thigh and glute, lengthens the back hip flexor, and extends the spine and arm bones. Really great to increase awareness around the pelvis and any tension in the lower back or sacrum is gently massaged here.


          How To: From Downward Facing Dog, step your right foot to the right hand, press your back foot flat into the mat with the toes turning in slightly. Once you feel steady in your legs, extend your arms to the sky. If you feel wobbly in this pose, move your right foot out to the side more so you have a wider base of support for the hips. Lift the chest upwards but be mindful to keep drawing the lower ribs downwards so the mid back stays long. Take 5 breaths, bring your hands to the earth and step to Downward Facing Dog. Repeat with left foot forward.

       Yoga Poses for Beginners with Selph Health Studios  Yoga Poses for Beginners with Selph Health Studios

      4. Bound Angle Pose




        • 4. Bound Angle Pose | Baddha Konasana

          This is a great stretch for the lower back, outer hips, and inner groin. A must at the end of a long day at work.


          How To: Find a comfortable seat, bring the soles of your feet together and let your knees drop out to the sides. Inhale and lift the spine, exhale to fold forward over the legs. You can stay in this position for a handful of breaths, or a few minutes will completely relax your body and mind.

          5 Yoga Poses for Beginners with Selph Health Studios

          5. Reclined Bound Angle Pose




            • 5. Reclined Bound Angle Pose | Supta Baddha Konasana

              This pose aims to reverse the effects of sitting, typing and rounding through the shoulders. Release tension, and let the body relax.


              How To: Keep the same leg position as Bound Angle Pose above, but lay over cushions or a bolster so your spine is supported and chest is lifted. Enjoy this pose by breathing in and out deeply and slowly.





          Thanks to Amy Giuliano and Selph Health Studios



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