This flow is great to do first thing in the morning to get the spine moving and open up the body. With this sequence you’ll stretch out every main muscle group and awaken energy for the day ahead. Flow through the poses in your own way, at your own pace, as many times as you want!
Lengthen through both sides of the waist and grab the wrist to help lift up through the torso. This will open up the muscles around the ribcage to help facilitate deeper breathing. Deeper, balanced breath means a deeper, balanced yoga practice.
LOW LUNGE BACKBEND
Interlace the fingers and relax the weight of the head into the hands. Lift the chin and allow the elbows to drop out to the sides. As you inhale lift the chest, there shouldn’t be any pinching feeling in the lower back – if there is, don’t bend so deeply into the front knee.
Press the palms firmly together to help spread collarbones and roll the top shoulder open. Energise the legs, particularly the back leg - push through the heel. If this is too much, drop the back knee and work on the twist in the upper body.
Hands are shoulder width apart and feet are hip width apart. Push the floor away with the knuckles to protect the wrists and scoop the belly in and up to lift the hips up higher. Don’t worry if the heels don’t touch the mat, press through them anyway and you’ll get a good stretch into the hamstrings and calves.
Reach up to the sky, keeping the palms facing towards each other, maybe even visualise holding a huge beach ball overhead. Sit down into the front leg, being mindful that the knee is stacked over the ankle.
Warrior 3 is a great pose to find strength and balance. Energise the back leg, by flexing the foot and pushing through the heel, engage the core to stabilise you and press the hands firmly together to steady the upper body.
Find a spot in front of you for the eyes to focus on - this will help with balance. Bring the sole of the foot above or below the knee (avoid pressing into the knee joint). If you’d like to challenge your balance, open out the arms and grow the branches of your tree. This pose is great for finding your focus.
This backbend is great of opening up the whole front side of the body and can be really energising first thing in the morning. Place the feet hip width apart and use the hands to press down and lift up the pelvis and chest. Press down through the backs of the arms to lift the chest towards the chin.
Shoulder stand can be a really invigorating pose, so great for a morning yoga routine. Walk the hands up the spine and use the core to lift the pelvis higher. Align the shoulders, hips, knees and ankles in one line up towards the sky. Roll out the ankles and feel free to play around with the leg position. Hold for around 10-15 rounds of breath.
Come down to lie on the mat in a comfortable position. This pose allows a a gentle opening of the hips and chest, but it’s totally optional. Final relaxation at the end of your practise should be whatever is comfortable for you. Relax the entire body, surrender to gravity, this will allow your physical body to absorb the practise. Allow the mind to be still for around 2-3minutes, focusing on the breath. When you’re ready to come out, do so slowly and give yourself a moment to check in with how to feel before going about your day.