5 Simple Yoga Poses to Improve Flexibility

Fitness is fast becoming a popular trend in Malaysia and Yoga is one of the workouts sought after by Malaysians. However, a lot of interested people are wondering if they can do yoga even if they are not flexible. Yoga is built towards making you more flexible, balanced and in control of your breath. Flexibility is not a prerequisite but a quality built over time. It’s completely normal that you cannot contort your body for many of the poses at the beginning. Here are five easy yoga poses to do at home to build flexibility before signing up to your first Yoga class.


  1. Child’s Pose

Child’s Pose may be a resting pose, but it’s an important one that stretches your hips and relaxes your lower back. To perform the child’s pose, with your feet together, spread your knees wide on a mat and let your hips sink. At the same time, stretch out your arms as far as comfortable.

Child’s Pose


  1. Tree Pose

The Tree Pose is a standing pose that helps you build confidence and flexibility in your arms and legs. Stand on one leg and place the other on your shin or thighs creating a triangle in between your two legs. Raise your arms and put the palms together in a breathing stretch.

Tree Pose


  1. Mountain Pose

Mountain Pose looks deceptively simple but when done right, benefits your body balance. The Mountain Pose is easy, stand tall with your toes touching and spine up straight. Rest your arms on your sides and close your eyes in concentration.

Mountain Pose


  1. Chair Pose

The Chair Pose builds strength and flexibility for your legs for more complex poses. The chair pose requires you to stand with your feet together. Bend your knees as if you’re sitting down on a chair and stretch your arms up.

Chair Pose


  1. Bound Angle Pose

The Bound Angle Pose stretches your inner thighs and groin area for maximum flexibility. Seated on a mat, put the soles of your feet together and sit your spine up straight. Grab your big toes and pull your feet closer to your hips for more stretch.

Bound Angle Pose


Practice these five easy yoga poses daily. Once you’ve mastered these and have become more flexible, sign up for that yoga class and build your strength, balance, and flexibility.

Top 4 Essential Zumba Tips for Newbies

Zumba is a popular form of aerobic exercise in Malaysia and other parts of the world. It is fast, upbeat and enjoyable. The reason so many people like it is because most of it is dance and in that manner, men and women enjoy it more. In addition, Zumba classes are usually done in groups where friends or family members do it together.

If you want to engage in Zumba for fitness, here are some of the things you must remember:

  1. Stay Hydrated

Zumba classes can get intense, so always remember to bring a large water bottle with you. Even though the classes are usually held inside air-conditioned rooms, you’re sure to sweat buckets. Zumba is a total body workout, and classes can last for an hour. Make sure you stay hydrated by drinking plenty of water in between songs.



  1. Wear the Right Shoes

Zumba is an aerobic activity and requires some running, kicking or jumping. It is not advisable to go barefoot when attending classes. Get cross trainers or shoes that can cushion impact. Rubber soles also protect you from slipping while you move around.zumba-fitness-at-fitness-first-malaysia


  1. Wear Comfortable Clothes

You don’t have to dress up like the pros if you don’t feel like it. If you’re just starting out, you can wear a loose cotton t-shirt paired with jogging pants or shorts. For women, it is advisable to wear a sports bra because of the intense workout. Don’t forget to bring a face towel to mop up the sweat. More advanced Zumba students wear tank tops and leggings for additional ease of movement. That is of course, based on what you’re comfortable with.



  1. Work at Your Own Pace

A single Zumba session can have different types of workout paces. Some songs are faster and the movements are more complicated, while some are slower and easier to follow. The good thing about these classes is that people can workout at the pace they want. This is the reason why you’ll see a combination of age groups and fitness levels in a Zumba group class. If you’re more advanced, you can stay at the front and sort of lead the others. You can jump higher, kick harder, or move as intensely as you want. Beginners on the other hand, can stay in the middle or at the back section and concentrate on learning the moves and mastering the footwork.

Anyone can do Zumba. You don’t have to be really fit or well-coordinated to enjoy this kind of exercise. The important thing is that you’re taking a proactive step towards becoming more active and fit. Just remember these four tips and you’re good to go.