Yoga Moves That Bonnie Mbuli Swears By

“The quickest way to balance my mind and soul is to discipline my body. When I discipline my body, I'm more likely to choose the right meal after a workout. I'm more likely to go and pray because I feel good. I am more likely to make a better decision about something I need to do in relation to work. I very likely have more energy to do the things I am supposed to do. I see the world positively. So I use movement as a tool to control myself, ”enthuses the 42-year-old actress and author. The mother of two boys, who covers our January / February 2022 issue, shares that she has learned that mind, body, soul and spirit are in harmony. She adds, "If one is out of whack, all will be scattered!"

Here are Bonnie's yoga moves. Get ready to feel calm, strong, and pliable.

Downward dog

Bonnie's Take: “It's an excellent hamstring straightener – and mine are always tight! There is also something about this position that forces me to fully face myself. "

To accomplish something: Start on a high plank. Lift your hips up and back and lower your heels towards the floor until your body forms an upside-down "V". Push your shoulders away from your ears and relax your neck. Spread your fingers wide on the mat with your palms pressed against the floor. Hold for five slow breaths.

Headstand

Bonnie: “It improves blood circulation and challenges my fears. As a child, I did the headstand with ease. Now I can only master it against a wall! But I think it's fear. "

To accomplish something: Start by crossing your fingers and laying your forearms parallel on the mat, with your palms facing each other. Take the back of your head in your hands, the top of your head on the floor. Take five breaths here. Then, press down through your shoulders and forearms, and lift one foot in the air with your knee bent. Use your core to lift the other up to meet them. Tighten your abs and squeeze your glutes and leg muscles as you slowly straighten your legs up and point your toes. Your body should feel like a solid, secure cylinder, with minimal weight on the head and neck. Hold three breaths, then slowly lower your legs again.

Humble warrior

Bonnie's Take: "It reminds me to find a balance between being strong and being vulnerable."

To accomplish something: Start with legs almost as wide as the mat, right foot forward, toes straight forward, left foot back, outside of the foot parallel to the back of the mat (right heel in line with the center of the left inside arch), torso to the left and arms on the sides. Keep your left leg straight as you bend your right knee deeply until your thigh is parallel to the mat, then extend your arms out sideways at shoulder level. The look should be over the front fingers. Hold three to five breaths.

All hip openers

Bonnie's Take: “In the hips we house our trapped emotions and trauma. Hip carriers remind me to keep my heart open. "

To accomplish something: Happy Baby is a beginner-friendly pose. Start on your back with your knees bent, feet flat on the floor, and arms by your sides. Pull your knees toward your chest outside your ribs, with your legs bent and the soles facing the ceiling. Bring your arms up on your legs and grasp the big toes with the first two fingers and thumb of the same hand. Gently pull your knees towards the floor. Hold for five to eight breaths.

READ MORE ON: Bonnie Mbuli Downward Dog Fitness Advice Headstand Humble Warrior Yoga Yoga Workouts