gems residences newsletter health and fitness spread

8/18/2019 Gems Residences Newsletter Health and Fitness Spread

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Bulldozing our way through lie seems to have become the norm and a pinpoint o success.But at some point, we burn out, and start the search or a lie more rooted in the present.

L I V I N G I N T H E N O W

B O O T C A M P E X E R C I S E S

T I L L T H E L A S T W H I S T L E

Let nature be your playground. Fitness Creator and Founder o FuelFit Bootcamp,

Saudi an shares three exercises you can do anywhere without any equipment.

With a 390 0-seater stad ium, 5 swimm ing pools , an al l-purp ose sport s ha ll, a g ymna sium, anda history o hosting elite events, oa Payoh Sports Centre certainly has much to lex about.

G U I D E T O T O A P A Y O H : H E A L T H & W E L L N E S S

o ind out more about Gem Residences,call or visit us now.

– www.gemresid ences.sg

8100 1555 / 8332 2000R011362C R026595D


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inswimmer. “We have been blessed with properlymaintained pools, equipment and management.”

Former goalkeeper in the same waterpolo teamChristopher Lim agrees. “When compared to a loto other pools locally and globally, [those here] aredeinitely on the upper end o things.”

Yet orm and unctionality a re not the only elementsthat make this sports complex special. “Ater trainingand competing at oa Payoh or over 10 years, thisspace becomes a place,” says Yao Xiang. “A place

where memori es are ma de, ri endship s ormed ,

and struggles rewarded.”his place holds still more meaning or him as henow coaches here on the school, club and mostrecently, national level. His lie cycle as a sportsmancomes ull circle as he witnesses oa Payoh SportsComplex “becoming a place where I see my studentsand players grow and learn.”

Unsurprisingly, the sports complex remains specialto the various national sports team it has nurtured

With a 39 00-se ater st adium , ive s wimmi ng pools ,an all-purpose sports hall a nd a gymnasium, oa PayohSports Centre certainly has much to lex about. hisisn't taking into account their rich history in playinghost to elite sporting e vents, which include the 1973Southeast Asian Peninsular (SEAP) Games (now knownas SEA Ga mes), 2010 Summer Youth Olympics and theLion City Cup tournament.

hese glorious days remain to be o inspiration tocurrent athletes who currently train at the acilities.23-year-old Daryl Lee, middle spiker o the men’snational volleyball team, summarises his tea mmates’

sentiments. “raining on the same g round that hostedthe 1973 SEAP Games motivates us to become better,”he says. “We respect our history and aim to create moreor the uture generations.”

Having world-class standard acilities is a lso notsomething they take or granted. “ravelling overseas,

you lear n to appre ciate t hat what we have is a lot morethan most in other places,” says Lim Yao Xiang,a ormer national waterpolo player and gold medalist

T I L L T H E L A S T W H I S T L EText by Shena Na • Photo graphy by Rebecca Toh & Toni Cuhadi

T H E G A M E G O E S O N . . .

Keep an eye out when you’re at the void decko Block 179, where games o Dum are playeddaily. Block 179 is one o the our housingestate relics o the 1973 SEAP Games Village

where t he ath letes reside d. Du m is a local version o che ckers , and t he dai ly ga mes atBlock 179 is a continuit y o oa Payoh’skampong days’ activity.

“Our team has spent yearstraining night after night in this

pool . Th is i s wh ere we've hone dskills, shed tears and torn ourfirst costumes. Toa Payoh hasa special spot in my heart.”

— Eunice Fu

throughout the decades. Eunice Fu, who plays on the women’s water polo tea m, share s how “old te am photoson the walls remind us o the successes o our seniorsand encourages us to keep striving or excellence.”

“Our team has spent years training night ater night inthis pool. his is where we've honed skills, shed tearsand tore our irst swimming costumes.”

Both the men’s and women’s national waterpolo teamseven consider it a second home and a place to deend.“here's always a little extra tension when playing atoa Payoh or anywhere else in Singapore because wehave to protect our home tur,” Christopher shares.

O course, all great memories will not be without quietsupporters. For the complex, it is the dutiul hands thatkeep the acilities running. Eunice ondly shares how“many times beore major competitions, we ended ourtrainings later than scheduled, causing the lieguards to

work late . hey ne ver kicke d up a uss or comp laine d.”

Like any good sportsman, the iconic sports centrehumbly serves both athletes a nd residents without rest.he history in its bones will carr y the centre ar intothe uture as a va luable place where talent, camaraderieand memories orm and grow.

Daryl Lee

Toa Payoh Sports Complex

A C U T A B O V E T H E R E S T

Welcome to t he contempor ary li esty le. Liv ingat Gem Residences means comort in a houseitted with thoughtul design, carrying the age-old reinery o world-class brands like SMEGand Hansgrohe. Multiple acilities rom outdoorteppanyaki and grill pavilions to a spaciousclubhouse with cooking acilities, and a 50mswimming pool to unparalleled views rom rootopspaces, cater or every acet o livi ng. Being in oneo Singapore’s most mature estates also means that

the best hawker ood and daily essentials a re withineasy reach. Even i you need to step out, the 12,154 sqmdevelopment’s location at oa Payoh Lorong 5 is justminutes’ drive rom the city’s prime shopping belt and

walki ng dist ance rom two MR station s.

We make it e ven bett er by inte grati ng concier geservices seamlessly into the everyday. With accessto international priority bookings and personalisedrequests or all occasions, the world is at your

ingertips. his is the pleasure o being home:a triadic luxury o acilities, activities and on-demand concierge services coming together ora deinitive new experience — where one has thetime to enjoy the precious things in lie.

For more inform ation:call us at 8100 1555 or 8332 2000,or visit our website at www.gemresidences.sg

Lim Yao Xi ang

Toa Payoh Swimming Complex


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Ratio o produce used : Juice yield Ratio o produce used : Juice yield

Retains more nutrients, vitamins, and liveenzymes as no heat is involved

Dicing o ruits required. Slower processo crushing and pressing the ruits

uiet

No pulp, clear juice

Able to process nuts into nut milk

I you like juices as much as we do, this battle between the cold-pressed juiceand centriugal juice is or you — but hey, to each his own!

COLD-PRESSED JUICE VS CENTRIFUGAL JUICE

Nutrients break down ast withhigh-speed spinning metal blades

Juices whole r uits.uicker process with ast-moving blades

Loud

Frothy pulpy juice

Not able to process nuts into nut milk

More tasks on the checklist than hours in a day,more choices than decisions, more touch screensthan human touch — does this sound a miliar?Is this once thrilling liest yle o always chasingor more leaving you exhausted and catching yourbreath? Bulldozing our way through lie seems tohave become the norm and a pinpoint o success.But at some point, we burn out. And so beginsthe trend o more people taki ng to slower-pacedheartland caes, yoga, and even meditation centres.

Mindul living is the new paradigm, the counter-trend to the overly-stimulated and highly-distracted culture once so embraced. he busybubble this culture encases us in oten ends updiluting interactivity and subtracting emotions,leading to a search or a lie more rooted in the

present. Clinica l psychol ogy de ines mi ndu lnessas “bringing one’s complete attention to the

present e xperie nce on a mome nt-to-moment b asis”(Marlatt & Kristeller, 1999). Simply put, mindulliving is to be present. Here are some tips on how:

L I V I N G I N T H E N O W Text by Shena Na • Photogra phy by Rebecca Toh

T H E J U I C E W A R

CONSCIOUS EATING

Besides physical health, Saudi also emphasises onnutrition or a holistic approach: “Mindul e atingallows true appreciation o the ood’s lavours andtexture, and in turn makes us eat slowly. his leadsto healthier eating habits.”

26-year-old Christopher Lim, a ormer national water polo team pl ayer, agre es that “while ex ercise i simportant in your daily lie, watching what and when

you eat ma kes a hug e di erence .” It is most temptin gto treat onesel to a well-deserved indulgence aterexercising but Christopher believes “a good post-

workout mea l is imp ortant t o help the b ody recove r.”

New-age cae owners are also taking responsibilityto operate on an honest ood philosophy. “Whilecustomers can be unconcerned about what goes intotheir ood, I see it as a crime or us in the industryto be ignorant. Food nutrition is important,” saysMelvin ang, who runs Niche Savoure use. Similarly,ranchisee owner o Frozen By a Th ousand Bles sings,

Mervyn Lee, believes in education on nutrition. Atthe Australian-born rozen yoghurt parlour, one can pick up a nutrition inorma tion ca rd or eac h la vour.

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BE ONE WITH NATURE

“Many o us spend a great part o our d ay indoors:at home, in our oices, in the shopping malls. Bei ngin nature allows us to get away rom this daily hustleand bustle,” says Saudi an, ounder o outdoorbootcamp FuelFit . She says that “to be in contact withthe ground, the grass or even just the wind createsdierent experiences and a space or us to appreciatethe simple pleasures in lie.”

Experiencing nature also comes through ood.Founder o cold-pressed juice brand Antidote,Vanessa oh (aboe) says: “Most o our vegetablescome rom a local organic arm. Organically-grownresh produce are grown without pesticides inmore nutritious and healthier soil as compared toconventional arming.”

“With juices, vitamins, minerals and antioxidants a rereadily absorbed into your system upon consumption.Other than its immediate health boost, juicingactually makes your mind crave or healthier ood,”she says, reerring to the inherent mindulness inconsuming nature-based ood.

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edge and compete eectively, it is essential to increase producti vity a nd creat ivity. R ather tha n simplycontinuing to work at the same pace, companies mayachieve better results i employees go a little slower.”Sounds like a valid reason to ta ke some time o andslow down!

Even i it seems impossible, just three to ive minuteso slowing down can make a substantial di erence.Find a place where you will be uninterrupted, sit ina comortable and relaxed position, and just ocus on

your breat hing. Swa t other t houghts ou t o your m indduring this period. In time, you can slowly increasethe length o time you stay in this meditative state.

I you can take an hour out o your schedule, there aremany other ways to take a breather. In the businessdistrict areas, more people are getting out o theirsuits or dresses to collectively work out a sweat on theopen-space grass patches. Saudi gleeully shares: “Ourstudents, especially the working adults, love gamesand having un! hey thoroughly enjoy themselves

when there a re itne ss gam es and c hallen ges. Somelove it when it rains as they have the opportunityto be kids again and play!”

his drop-your-pace-and-play mentality is not justbeneicial or the individual — the nation ga ins too.Financial services consultant Richard Hartung wrotein a published article: “I Singapore is to maintain its

DROP YOUR PACE

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Gem Residences is designed or mindul andactive living, with urban armi ng garden plots,

various aci lities , even yog a and d ance les sons.Find out more on Page 11.

D O Y O U K N O W ?

“Urban arming garden plots or rent! S traightrom garden to juicer!”

Frozen By a Thousa nd Blessi ngs

The Little Prince CafeVanessa Toh (left)


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TELL US A LITTLE ABOUT YOURSELF AS A SPO RTSPERSO N.

I don't see mysel as a sportsperson! For me,CrossFit is really just exercise and itness; toupkeep my wellness and lead a holistic liestyle.Even though there are people who speciically trainin CrossFit or competitions, the majority o theCrossFit population does it or regular exercise.

I picked up CrossFit about a year ater I startedhitting the gym ive years ago. I was terribly unitbeore that! Now, I switch between working outat the gym and at CrossFit Hub or at least thricea week. I've also been practicing capoeira or abouta decade now.

MORE PEOPLE ARE SEEING AREFLECTION OF THEIR “HEALTHY-LIVING SELF” IN THEIR DAILY LIFE.HOW HAS YOUR HEALTH REGIMECHANGED YOUR LIFE?

raining regularly helps me eel more energeticin the day. Certain daily activities, like climbinga light o stai rs, are a breeze now! But CrossFitis not only or physical strength and wellness —it builds your mental capacity as well. he workoutsare short but really i ntense. You have to be mentally

prepared to go int o that da rk place every t ime theclock starts.

Yes, that’s true or me too. Besides the directbeneits o being energised and alert, my mentalendurance has increased too and I’m more positivein general. It happens when I push my physicallimits and discover things that I d id not knowmy body was capable o.

WE AGR EE THAT SPORTS IS MORETHAN JUST BREAKING OUT A SWEAT.HOW WOULD YOU DEFINE A HOLISTICLIFESTYLE?

Holistic liestyle is not just about exercising —it's also about eating and resting well. I try to getat least six hours o sleep a day and to eat clean oodas much as possible. O course, being d isciplined to

train on an average o ive times a week has alreadybecome a liestyle or a ew years now.

I'm very much a big oodie so or me, it's as simpleas "energy in, energy out" and "everything inmoderation" — work out what you put in, a nddon't over-indulge.

DISTRACTIONS ARE EVERYWHERE!HOW DO YOU STICK TO A DIET& TRAINING REGIME?

I simply ollow routines and set budgets. Once theroutine has been worked out, there’s no need tostop and consider i I should skip my workout ora movie or wonder i I have the calorie budget orthat ice cream.

At irst it's hard, but now eating clean is a habit.I have a subscription with Fitthree , a ood servicethat prepares and delivers healthy meals or the

week. I d on't have to wor ry about what I'm g oingto eat, because the ood's a lready there! Snackingis alright, o course. I have no problem eating pizzaor ice cream on occasions. Just remember thatmoderation is key! It's really important to not let

your die t control you r lie . I mean, it's okay to havea slice o cake on your riend's birthday, right?

ANY S ECRET G UILTY PLE ASURE S TOSHARE?

Froyo! Green ea is my avourite lavour, and Frozen By a T housand Bles sings has the besttasting royo I've had. One o my recent avouritesis the Chocolate Abs drink rom Acai Projec t atHolland Village and Ngee Ann City. Did you alsoknow that you can get burgers in lettuce wrap at

Omakase? heir bee patty is to die or.

A good 'ol Italian pizza. I'm a big a n o meltedcheese so pizza is a no-brainer. hick-base pizzasare ull o unwanted carbs, so thin is the way to go.

IF THERE’S ONE HEA LTH FOOD YOUMUST RECOMMEND, WHAT WOULDTHAT BE?

Avocado. Delicious and versatile, ull o goodats. It also makes a va riety o delicious treatsrom guacamole to healthy chocolate mousse.Did I mention versatile?

I'd have to agree with Kevin, it has to be avocado.You can make so many things with avocado —smoothies, salads, guacamole — or just eat it onits own!

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B O O T C A M P E X E R C I S E SLet nature be your playground. Fitness Creator and Founder o FuelFit Bootcamp, Saudi an shares three exercises

you can do anywhe re withou t any equ ipment. Do as many sets o 20 (on each s ide) as you can!

H E A L T H S N I P P E T S Inter view b y She na Na • Photography by Rebecca Toh

Raw ood, cold-pressed juices, plant-based diet, yoga and boot camps — there are a thousandand one ways to a healthy liestyle but no escaping the act that it all begins with you. Master the

art o living well with tips rom two CrossFit buddies, Xin and Kevin.

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Besides a gymnasium and 50m lap pool,Gem Residences also has an outdoor itnessstation, as well as a central pavil ion or group

workouts an d clas ses.

D O Y O U K N O W ?

With the conciergedelivering healthymeals right to my

doorstep, looks likeI can’t use not havingtime as an excuse notto eat well a nymore!

SKATER HOPSBULGARIAN SUAT T-ROWS

Start in a high plank position by placing handsslightly wider than shoulder-width distance and eet

hip-width apart.

Standing with eet shoulder-width apart, begin byslightly bending knee and pushing your let oot into

the ground.

With your back a cing a b ench or se at, rea ch one legback to rest the top o your oot on it.

Lif one arm and raise it towards the sky while twisting your torso by rolling onto the outer si de o your oot.Keep your body straight at all times.

Lit your right oot slightly and explode laterally tothe right by jumping o with your let leg. Land onthe right oot.

Bend your ront knee with control while keeping it inline with your toes. Lean slightly orward and lower

your body while kee ping you r back st raight .

Return to the starting position and repeat themovement on the opposite arm.

In one continuous motion, bound back toward thestarting position, landing on your let oot. hatcounts as one rep.

Return to position by driving through your ront leg.

CARB’S UP,GAME’S ON

A N AT I O N A LP L A Y E R ' S D I E T

We can only imagi ne woli ng down a ll ood insight ater a workout. Want to eat smart instead?23 year-old national volleyball middle spiker,Daryl Lee tells us how.

BUILD EGG-CELLENT MUSCLES

“Eggs are great or muscledevelopment. he c holesterol

ound in egg yolks serves asthe scaolding or steroidhormones, and the leucine

in each egg help thedevelopment o muscles.”

“My post-workout ruit juiceideally consists o oranges,

sweet potato, apples andalmonds. Get twice the

potass ium o ba nanas romalmond or repairing muscles

while ba lancin g outelectrolytes and luids.”

GET NUTTY WITHYOUR JUICE

“Eating some bananas or whole wheat bre ad give s that e xtra

boost o energy beore training.”It's also great as a convenient post-workout r euel s nack.

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For ill ustrati ve pur pose o nly

BISHANSPORTS

HALL

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KALLANGPARK

CONNECTOR

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BISHANSTADIUM

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BISHANHARMONY

PARK

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TOA PAYOHSENSORY

PARK

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SHOWFLATBESIDE

DRAGONPLAYGROUND

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TOA PAYOHTOWN PARK

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SINGAPOREPOLO CLUB

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SAFRATOA PAYOH

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TOA PAYOHSTADIUM

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TOA PAYOHDRIVING

RANGE

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TOA PAYOHSPORTS

HALL

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TOA PAYOHSWIMMING

COMPLEX

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S T A R T Y O U N G

R E A S O N S T O B E A Y O U N G S P O R T S P E R S O N

S P A R K Y O U R C H I L D ’ SI N T E R E S T I N S P O R T S

Playing sports opens opportunities to practi se time manage ment and d iscipl ine.A child is also more prone to inding whatthey’re good at — and own it.

Each sport brings challenges andexperiences that can teach problem-solving skills. Growing up, these skills

well be he lpul or exce lling i n schooland in their everyday lie.

Children can make new riends and maybe exposed to lie outside Singaporethrough sports playing. And it’s un!

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T H E B E S T T H I N G S I N L I F E A R E N ’ T D I A M O N D S

SALT WATER JACUZZI

Gem Residences will change the way you live. World-class acilities and dance classes just an elevator ride down, tenniscourts and pools to enjoy with riends, even your avourite wholesome cooked meals and salads delivered in time or your

post-workout! And i you need any medi cal ad vice, consult t he doctor a t the med ical c linic s chedule d regul arly rig ht within the condo. Livin g well ha s never be en so ac cessibl e. Beca use here is where l ie is a cut ab ove the re st.

Despite the many other tuition and enrichment classes that line the schedules o young kids today, there’s no bettertime to invest time in sports or its multitude o beneits rom the physical to the mental. It’s also a powerul tool

that can break down social barriers and build your child’s inner conidence.

SCHEDULED REGULAR MEDICAL CLINIC

EVERYTHING YOU NEEDFROM THE GYM TO JACUZZI,

ACTIV E TO T HE RE LAXIN G*

T R Y D I F F E R E N T T H I N G S

Sign up or a variety o physical activities without expectations.“We do not need to excel to learn,” Yao Xiang says, “In Primary 3,my mum signed me up or rock climbing, sprinting, scuba diving andbasketball courses, each only lasting 1 to 2 d ays. But the experiences

opened up my horizons to the lie o an athlete.”

Bear in mind that at a young age, having un, enjoying the learning process and ee ling a sense o purpos e are muc h more impor tant th an

being good at the sport. Speaking rom his coaching ex perience,Yao Xiang says that “some kids burn out early because winning becomes

more important than the actual experience. A positive experience ora child goes a long way, even into adulthood.”

H A V E F U N

Yao Xiang shares a quote he resonates well with: “he limit to a child ’sdevelopment is an adult's imagination.” he vastness o a child’s potential

is all in your hands. Keep an open mind, let your children play toexperience sports and lie to their ullest.

T H E R E I S N O L I M I T

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• On-Demand Concierge Service

• Pool Lounge / Sun Bathing Area

• Pool Side Patio

• 50m Lap Pool

• Steam Room at Clubhouse

• Indoor Gym

• Kids' Water Play and Pool

• Salt Water Jacuzzi

• Outdoor Fitness Station

• Kids' Playground

• ennis Court

• Scheduled Medical Clinic

• Swimming, Dance & Yoga Classes

• Water Zumba Classes

Got the conciergeto purchase and

deliver my new golequipments and protein p owdersupplements or

me!

Finding swimming classes or your kids that areboth engaging and sae can be challenging. It tookStart Young years to develop a teaching style t hatincorporates step-by-step learning progression, waterinlatables and lots o un — a ormula that works

wonderu lly wit h their st udents. “Our phi losophy is tomake children love water,” shares co-ounder ChristinaGoh. “We realise children are more willing to trythings when play is incorporated.” his philosophynow guides their classes or more than 200 studentsevery week.

Start Young also rents out inlatable castles andobstacle course stations like t he Aqua rampoline,Rocker In he Pool, Running Roller and a our-metre-tall Express Slide. Not only are they antastic or

partie s, thes es in latable s have so ar prove n ee ctivein removing aquaphobia and increasing chi ldren’sconidence in the water. It’s certiied stress-ree un orthe whole amily as their team o coaches ca n also be

present a s lie guards , reei ng parent s rom worr y.

Residents will not just enjoy a complimentar y first monthwith four introductory swimming lessons for kids, but

also prefer red rates for all subseque nt private les sons andrental of inflatables for events.

www.startyoung.com.sg/

*Charges may apply for concierge requests and arrangements.

INDOOR GYM

Image cour tesy of Sta rtyoung

Image cour tesy of Sta rtyoung


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B E I N G P R E S E N T W I T H Y O G A

O N E C L U B Illustrated by Lee Chee Chew

International community of buyers from UK, Denmark, South Africa, China, Japan, Hong Kong, South Korea, Australia & Singapore • Integrated residential and commercial township • 11 unique precincts

A R E F I N E D W O R L DF O R W O R L D L Y R E S I D E N T S

Such is the distinctiveness o the Horizon Hills gol course. With a sup erb b alan ce o ri sks a nd re ward s, sk ille d go ler s ca nattack holes on challenging airways while amateur and younggolers watch and learn.

Enjoy complimentary* gol at Asia’s Best Gol Development(CNBC Property Awards 2015). Horizon Hills Gol & CountryClub is a short 30 minutes drive across the causeway.

HORIZON HILLS GOLF & COUNTRY CLUB

*Terms and Conditions apply.

Give your body a holistic stretch and relieve the stress o the daily g rind withthese our basic yoga postures, as shared by certi ied yoga instructor Shena Na.

Sanskrit name: Viparita Virabhadrasana

REVERSE WARRIOR

Also known as the peaceu l warrior pose, this posture is a variation o Warrior II, which is commonly p ractis ed to prep are the mind an d body or deeper he art-opening yoga poses.

HOW-TO BENEFITS:

Align the ront oot, knee and torso to point o rward whi le keepi ng the ba ckoot ully lattened and 90 degreesrom the ront oot. Visualise a perectline running rom the ront heel to theinner arch o your back oot. Exhaleand bend the ront knee until thethigh is parallel to the ground. Slidethe rear hand down your back thigh,turning your ront palm upwards andextending the hand towards the sky.Keep the back o your neck long andbend deeply into the ront knee.

Improves the lexibility o theback muscles

Strengthen thighs and calves

Opens the chest and hips

Improves sel-esteem, conidenceand discipline

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Sanskrit name: Ustrasana

CAMEL POSE

he camel pose is a slightly more challenging backbending postu re that requires patienc e and ti me. Be ge ntle wit h yoursel and pr actise consiste ntly to rea p itsheart-opening beneits.

HOW-TO BENEFITS:

Kneel with your knees in line withthe shoulders and with soles acingup. Alternatively, take the optiono turning your toes under withelevated heels. Place hands on hipsand slowly slide both hands down theback o your legs, arching the backand reaching or the heels. Press yourhands against the heels, lit the chestup and keep the neck long. Bring

your hand s back t o the hips when you strai ghten up a nd remembe r tobe gentle.

Stretches the hip lexorsand ront body

Strengthens the shouldersand back

Improves spine lexibilityand posture

Improves digestion

Reduces sel-doubt and ear

Evokes compassion and love

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Photography b y Rebecca Toh

Sanskrit name: Vrksasana

TREE POSE

Master the art o standing to improve posture with unw avering ocus. here’sstrength and lessons to learn romnature, and here, in embodying the

poise a nd perse verance o a tree .

HOW-TO

Press the sole o the lited oot into theinner thigh o your standing leg withtoes pointing towards the ground.

Do not rest your oot against the knee.Draw the tailbone downwards as t hespine extends tall; imagine your headbeing pulled up by a string, just like a

puppet. Press you r palms together inront o your heart space. I balanced,extend both hands up towards the sky.

BENEFITS:

Strengthens thighs, calvesand ankles

Improves memory andconcentration

Achieves balance on ando the mat

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Sanskrit name: Adho Mukha Svanasana

DOWNWARD FACING DOG

Tis pose resembles a dog (Sanskrit: ‘Svana’) stretching, hence the name. Tis is oneo the most common postures in yoga classes with its multiple physiological benefits.

HOW-TO BENEFITS:

Place your hands irmly on the mat,shoulder-width distance apart. Step

your ee t back, keeping t hem hip- width d istanc e apar t. Leng then yourtailbone towards the sky and imagine

yoursel as an inverte d alpha bet ‘V ’.Soten the neck and gaze between theknees. Slowly press your heels closer tothe ground or a deeper stretch.

Strengthens shoulders, armsand abdomen

Stretches muscles along theback o the legs

Expands chest or betterrespiratory unctions

Energises and revitalises the body

Calms the mind and relieves stress

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“he central pavilionand rootop observationdeck are great areas or

me to do yoga and relax.


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P AN ISLAND EX P RESSW AY ( EX IT 16A)

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HDB HUB

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SPORTS HALL

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TOWN PARK

TOA PAYOH

PUBLIC LIBRARY

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