SUN SALUTATIONS X 2

  • Stand with feet hip distance apart, arms by your side, palms facing forwards
  • Inhale lift arms out to the side and over head, bringing palms together
  • Exhale arms out to the side as you bend forward from the hips bringing your hands down in front of your feet
  • Inhale step back with right leg into a lunge, knee to floor, relax toes
  • Exhale lift arms parallel out in front of you and up over head
  • Inhale bring arms back down, lift knee, tuck toes under
  • Step back with left leg into plank
  • Exhale bring knees, chin and chest to the floor and slide down onto front
  • Inhale push up through hands into upper body extension
  • Exhale release body back down and push back into down dog position
  • Inhale step forward with right leg to bring foot in line with hands, left knee to floor, toes relaxed
  • Inhale lift arms parallel out in front of you and up over head
  • Exhale bring arms back down, lift knee, tuck toes under
  • Step left leg in line with right leg
  • Inhale unfold body from hips lifting arms out to the side and up over the head bringing the palms together
  • Exhale release arms down by your side
  • Repeat leading with left leg

ROLL DOWN STEP BACK TO PLANK

PUSH UPs X 10

  • Come into plank position on the knees with wrist under shoulders and elbows soft. Draw the shoulder blades down the side of the back, bring the ribs in and together and bring the hips bones in and together
  • Inhale to bend the elbows and bring the whole body towards the floor
  • Exhale to straighten the arms and return to the start position
  • Remember to keep the whole body completely stable, without hunching the shoulders, sticking the bottom in the air or allowing the tummy to sink towards the floor
  • Repeat 10 times

SWAN DIVES X 6

  • Lie on your front with legs wide and feet turned out. Hands in line with ears and arms lined up with the edge of the mat
  • Inhale to prepare. Exhale engage the core muscles, draw down with the shoulder blades and push up with the hands. Try to straighten the arms. Keep the pubic bone connected to the floor and the head in line with the spine
  • Inhale and stay. Exhale and release the body back down
  • Repeat 8 times
  • Sit back in to a shell stretch

SIDE BENDS X 2 TO SIDE PLANK – HOLD FOR 10 SECONDS (BOTH SIDES)

  • Sit in a mermaid position (fishtail legs) with knees and feet together. Make sure your hips are stacked on top of one another and you are in a neutral position. Place the supporting hand in line with your hip with a slight angle at the shoulder joint. Sit tall and straight
  • Inhale to prepare, Exhale engage your abdominals and lift up onto your knee as you stretch over to the side. Repeat twice. On the second time
  • Straighten legs and hold side plank position for 10 seconds
  • Repeat on the other side

HALF ROLL BACKS X 6

  • Sit tall & straight with your knees bent and feet flat on the floor, knees and feet hip distance apart and the arms out in front of you at shoulder height with the elbows wide
  • Inhale, then exhale and engage the abdominals and bring your breast bone and belly button towards each other
  • Inhale curl backwards. Only go as far as you can without losing the connection between your belly button and breast bone or without the tummy bulging
  • Exhale pull in the abdominals a bit more and curl forwards over your knees. Focus on the toes. Stay connected through the belly button and breast bone & keep the tummy pulled in
  • Repeat 6 times

ROLL UPS X 4

  • Sit tall & straight with your knees bent and feet flat on the floor, knees and feet hip distance apart and the arms out in front of you at shoulder height, elbows wide
  • Inhale curl backwards. Exhale curl all the way back bringing the arms over the head
  • Inhale, then exhale. Send the pubic bone towards the chest, bring the hip bones together and rib cage together and curl up
  • Repeat 4 times

SINGLE LEG LIFTS X 8

  • Lie in neutral, place hands under your bottom to support the spine
  • Inhale to prepare, exhale, bring the hip bones in and together and lift one leg to table top. Inhale and Exhale again bringing the hip bones in and down a bit more and bringing the rib cage in and together to lift the other leg to table top.Straighten the legs
  • Keep the legs straight lowering one leg at a time as far down as you can without bulging the tummy or straining the lower back
  • Repeat 8 times with each leg
  • Go straight in to…………………

DOUBLE LEG LIFTS X 4

  • Bringing the legs together squeeze the inner thighs together continuing the same movement taking both legs down
  • Repeat 4 times with each leg

FOWARD BEND – HOLD FOR 10 SECONDS

  • Sit with legs outstretched, squeeze inner thighs together
  • Inhale lift the arms up overhead sitting as tall as you can
  • Exhale stretch up and forward bending from the hips reaching for the toes bringing the head to the knees
  • Hold for 10 seconds using each out breath to deepen the stretch
  • On an out breath pull in the tummy and lift up and out of the stretch lifting the arms up over the head
  • Inhale arms down

YOGIC ROLLING

  • Sit with knees bent legs together
  • Roll the body back and forth just allowing the spine to massage in to the floor
  • No real control. Allow the body to go with the movement and breath how you feel comfortable
  • Be careful not to go to far over
  • Repeat as many times as you feel necessary. On the last one roll up to standing

ROLL DOWN

  • Stand legs hip distant apart toes facing forwards arms down by your side
  • Inhale, exhale engage the abdominals and roll down through the spine one vertebrae at a time
  • Allow the whole body to relax and flop like a rag doll
  • On an out breath re-engage the abdominals and lift from the base of the spine re-stacking the vertebrae one on top of the other
  • Stand tall and straight lifting arms up over the head bringing the palms together
  • Inhale lift up as high as you can on the toes
  • Exhale arms out to the side and down, feet down