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

OPPOSITE ARM & LEG LIFT ON ALL FOURS X 6

  • Come on to all fours with wrists in line with shoulders and knees in line with hips, elbows soft
  • Stabilise by pulling in your abdominals and drawing your shoulder blades down the side of the back
  • Inhale and slide opposite arm and leg to the back and front of the mat
  • Exhale lift opposite arm and leg
  • Inhale bring the arm and leg back to the front and back of mat
  • Exhale slide the arm and leg to start position
  • Remember to keep drawing down the shoulder blades so that the shoulders don’t hunch
  • Repeat 6 times on each side

SWAN DIVES X 8

  • 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

SHELL STRETCH

SPINE TWISTS X 8 EACH SIDE

  • Sit as upright as possible with the pelvis in a neutral position. Kneel if more comfortable
  • Keeping the shoulders down, bring arms up in line with the shoulders elbows bent and fingers touching in front of you. Make sure that you keep your shoulders relaxed
  • Inhale, Exhale, engage your abdominals and rotate the body at the rib cage and extend the arm rotating the head to look towards the hand
  • Inhale and return back to centre
  • Repeat on other side and then repeat 8 times on each side.

LEG KICKS & INNER THIGH LIFTS X 10 EACH SIDE

  • Lie on your side with legs bent, hips stacked on top of each other
  • Ensure the pelvis is in neutral by engaging the abdominals and lifting the waist from the floor. Avoid tensing the shoulders
  • Lift the top leg and straighten in line with the hip. Flex the foot
  • Inhale leg forward exhale point toes and stretch leg back. Repeat 10 times.
  • Bring leg in line with hips and circle forwards for 10 and back for 10
  • Release top leg down onto a cushion, straighten lower leg, flex foot
  • Inhale, exhale bottom leg up inhale down
  • Repeat 10 times on the last one pulse leg up for 10 counts
  • do the side bends and side plank on this side then repeat on other side

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

HIP ROLLS X 4

  • Lie in neutral melting arms and shoulders in to floor
  • Inhale to prepare
  • Exhale, send the tail bone to the pubic bone and curl the pubic bone towards the chest as you start to lift the pelvis bring the hip bones in and together and lift up throughout the base of the spine and then bring the rib cage in and together and curl all the way up on to the shoulder blades.
  • Inhale & stabilise the position
  • Exhale & reconnect your spine with the mat rolling down through the top, middle & base of the spine. Your bottom comes down last & you roll all the way into neutral reconnecting the tail bone to the floor
  • 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
  • Go straight to…………………

STRETCH POSE – HOLD FOR 30 – 60 SECONDS

  • Keep hands under bottom, straighten legs and squeeze inner thighs together
  • Inhale, Exhale pull in the tummy and take the legs down about 2 inches from floor
  • Lift upper body looking towards your toes
  • Hold for 30 seconds. Work up to holding for 1 minute

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

SHOULDER STAND – HOLD FOR 10 – 20 SECONDS

  • Lie in a neutral position and place your hands underneath your bottom
  • Inhale, exhale and pulling in your abdominals lift your legs over your head pointing your toes up towards the ceiling. Use arms to assist
  • Stretch your legs up as straight as they will go, trying to get legs in line with your body. Support with arms
  • Hold position for 10 – 20 seconds
  • When ready take legs all the over the head bringing the toes to the floor behind you.
  • Hold this PLOUGH position for 10 – 20 seconds
  • To come out of the position, bring legs in to ball shape and roll down using abdominals to support movement
  • Continue………………..

YOGIC ROLLING X 10

  • Sit with knees bent legs together
  • Roll the body back and forth just allowing the spine to massage into 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 and repeat 10 times

TRICEP DIPS X 10

  • Sit with knees bent, feet flat on floor, arms straight in line with the shoulders, fingers pointed forwards
  • Lift bottom from floor
  • Inhale pull in abdominals and bend elbows, exhale straighten arms
  • Repeat 10 times
  • This can be done using a chair to raise the body more or on a fit ball to destabilise the movement and make it more challenging

BELLY TWIST – HOLD FOR 10 – 20 SECONDS

  • Lie in neutral with knees bent, feet flat on the floor, knees and feet together, arms out stretched in line with shoulders, palms up
  • Inhale, exhale pull tummy in and rotate legs to the left keeping knees and feet together. Keep right shoulder on the floor. Rotate head to right
  • Breath and allow the body to melt in to the floor
  • Hold for 10 – 20 seconds
  • Inhale, exhale pull in tummy and rotate legs back to centre
  • Repeat on other side

SAVASANA RELAXATION

  • Lie on your back with legs resting to the side and palms facing up
  • Close your eyes and bring your focus of attention to your breathing
  • Take some deep breaths, concentrating on relaxing each part of the body
  • When you are totally relaxed bring your breathing back to normal and listen to the sound of the breath going in and out of the body
  • If your mind wanders, just bring it back to focusing on the breathing