When Shape Singapore Editor Estelle Low feels stiff from sitting in front of her laptop while working from home, she often turns to simple yoga moves for a quick stretch and energy boost.
PHOTO: ESTELLE LOW
Some of us struggle to find work-life balance while working from home, but Shape Singapore Editor Estelle Low, 32, finds herself being more productive than ever. Having her two young kids around the house and having less personal space have given her laser-focus to prioritise items on her to-do list and made her work more effectively.
During the circuit breaker and Phase 1, what kept her busy and moving while managing editorial work from home was organising various live workouts for Shape on Instagram. And as we enter Phase 2, it is important that we practise social responsibility by continuing to work out at home as much as possible.
She shares more on her go-to yoga stretches that help awaken her mind and body throughout the day.
1. What are your favourite yoga stretches to do to counter work-from-home body stiffness?
I always start off with good posture at my desk, but once I get deep into work, my back and shoulders will round forward, and my face goes closer and closer to my laptop. To counter this slouchy posture, I like to do chest- and hip-opening poses. Some of my favourite ones are cobra, bow, fish, pigeon, frog and deep yoga squat with twists.
“I love the intense stretch the bow pose gives my back and abs, as well as how the surrounding muscles — chest, shoulders, glutes — need to fire up in synchrony to let me balance and hold the pose,” says Estelle Low.
PHOTO: ESTELLE LOW
Doing traditional yoga squats are a great way to stretch your lower body after prolonged sitting. “I like to add left and right twists as it works my spinal mobility and opens up my shoulders at the same time,” says Estelle Low.
PHOTO: ESTELLE LOW
In a seated position, I like to do side torso stretches, where I extend my arm overhead and lean to the other side without moving my hips. I also do a simple and effective shoulder stretch, where I clasp my hands together behind me with straight arms, and pull my shoulders as far back as possible. That makes me sit taller and breathe more deeply instantly. As a result, I feel more energetic and think more clearly.
2. Virtual workouts have been a popular way for many to stay active indoors. Did you try Singapore Sports Hub’s 7×7 workouts? How did you feel about these sessions?
Yes, I did. I’m glad to see Singapore Sports Hub offer these accessible, bite-sized workout videos. It’s high time we see fitness as a way of life, rather than an item on a to-do list to be checked. Singapore Sports Hub’s 7×7 workouts send a strong message that anytime is a good time to move, you don’t need lots of time to work out (even seven minutes count) and you don’t have to own any special equipment or a gym membership to start. I like that the workouts are beginner-friendly and varied enough to excite different demographics.
My favourite so far is the Yoga Moves series. I like that each video is clearly themed and introduces creative ways to do yoga poses in a home setting. For instance, chair yoga showed me that I can do yoga with just my chair without a mat, and it taught me how to use the chair as a supportive prop to go deeper in poses such as chair with twist, side angle and revolved side angle. The moves are so safe and functional, I’d even recommend my non-yogi parents in their 60s to try them out.
Another one I like is the one where yoga is done using a towel instead of a yoga strap, to aid in stretching the hamstrings and inner thighs. It’s especially beneficial for runners and anyone who has been sitting a lot, as the towel acts as an extender to support the legs and to help align the body to get more out of a stretch. I appreciate how the instructor has made her yoga moves relevant during this stay-home period, by considering our current physical conditions, environmental factors and varying fitness levels. Plus, each video is a concise two sets of 7 minutes, which is easy to commit to.
3. We are celebrating Singapore Sports Hub’s fifth anniversary this month. What is your fondest memory of Singapore Sports Hub?
I was at Singapore Sports Hub at the start of the year for its celebrity instructor-led workout classes. It was my first time at the Sports Hub Fitness Studio, and I was impressed by the amount of space and facilities, as well as the effort that goes into planning the programmes. As the Editor of Shape, I’m keen to work with Singapore Sports Hub to educate the public on sustainable fitness, and at the same time, drive awareness to Singapore Sports Hub’s offerings through virtual events and online campaigns, especially since we’re not out of the Covid woods yet.
