FITNESS

Lower Body Muscular Endurance Workout

t is the Malaysia Day month! In this issue, let us focus on improving our hip & spinal flexibility to signify the need for better compromise within our multiracial Malaysia.

PIGEON POSE

elongates the back, opens the hips, groin, hamstrings Hold position for 30-60s, 2 sets

SETUP & EXECUTION • Sit with your knees bent, feet flat on the floor, arms behind you for support. • Bring your right ankle over your left knee, keeping the foot flex. • Walk your left foot closer to your hip to increase the stretch.

LYING ADDUCTOR STRETCH

RELIEVE MUSCLE TENSION IN YOUR HIPS AND GROIN Hold position for 30-60s, 2 sets

SETUP & EXECUTION • Lie on your back, lift one leg up and slowly drop legs out to your side, rest the leg on the floor. • Try to rest the leg on the floor or as close as you can to the floor without causing the other resting leg to get lifted off the ground. • For a deeper stretch, try to use your fingers to hook your abducted leg’s toe and stretch it out further.

CAMEL POSE

IMPROVES SPINAL FLEXIBILITY, STRENGTHEN THE BACK Hold position for 30-60s, 2 sets

SETUP & EXECUTION • Begin by kneeling upright with your knees hip-distance apart. • Rest your hands on the back of your pelvis, with your fingers pointing to the floor. • Lean back, with your chin slightly tucked toward your chest. • If you are comfortable here, you can take the pose even deeper.

by Hazli Bojili FITM Borneo Images | Hazli Bojili Model | Jesssel Michael

rants & raves

MALAYSIA DAY

2020 marks the 57th year in which we celebrate Malaysia Day. This year is quite different with the pandemic going on. We actually have chosen the theme of “Malaysia Prihatin” in conjunction with the celebration of both Merdeka Day and Malaysia Day. On the 31st of August 1957, Malaya achieved its independence. We were finally no longer under the control of the British, Japanese or Portuguese. We were on our own. Soon after, on the 16th of September 1963, we became known as Malaysia when Malaya and North Borneo united.

This year however we won’t be able to celebrate grandly. Due to the pandemic and RMCO, we are obliged to follow social distancing rules. As well as SOP rules when dining outside. Normally when there is a big celebration such as Merdeka and Malaysia Day, we would all be out celebrating with friends and family till midnight. Or better yet, from midnight! Sadly all that isn’t possible this year. We would simply have to find another way to celebrate. Virtually seems to be our only solution now. Gathering in large groups would be problematic.

After all these years, Malaysia has always had its ups and downs. But every Malaysian is always proud to announce that they are in fact Malaysian. We love supporting our people by Cherelle Lim whenever something great happens or when local artists appear internationally. As long as there is even the slightest bit of representation, we feel proud because not many people recognise Malaysia. So it is definitely an honour when people finally do! Even more so recently. The little cameo of Bella Rahim in the film “Train To Busan: Peninsula” surely surprised Malaysians in a good way!

Anyway, I know that as Malaysians, we will always support each other no matter what. Many talents are hidden within our people. We just need a chance to shine! Also, has anyone noticed that this year is the 63rd year of Merdeka and the 57th year of our formation? Merdeka mirrors the year we became Malaysia,

while Malaysia Day mirrors the year we achieved independence. Images | Unsplash