Set yourself up for the day – and feel long and limber with this energy-boosting yoga session.
Ease into these moves – take each one slowly and the rest will come. Do them in order, making sure you do all four on each side.
DOWNWARD DOG FOOT PEDAL
Reps: 20 (10 each leg) Works: Shoulders, upper back, core and calves Start on all fours, then tuck your toes under and lift your hips high, so your body forms a V-shape. Reach your heels back towards the mat and drop your head so your neck is long (A). Bend your knees in towards your arms as you ‘pedal’ your feet alternately to get a nice stretch in your calves and ankles (B).
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LOW LUNGE WITH QUAD OPENER
Reps: Do this 10 times on each side Works: Core, glutes, hip flexors, quads and calves Go into a low lunge, lowering your left knee so it’s resting on the floor, then walk your hands up onto your right thigh and pause. Bend your left knee, then reach your left heel towards your left buttock and grab hold of your left foot with your hands (pictured). Place it in the crook of your left elbow if you can. Rest your right forearm on your right thigh for stability and balance, then breathe here for 5 to 10 deep breaths. Do this move 10 times, then switch sides and repeat.
SUPINE SPINAL TWIST
Reps: Hold for 5-10 breaths on each side Works: Core, glutes, hip flexors, quads and calves Lie on your back and hug your right knee into your chest. Take your left hand to your outer right thigh, and use it to guide your right knee to the left side. Rest your right arm on the floor and turn your head to look to the right as shown. Stay here for 5 to 10 deep breaths, then repeat once on the other side.
Reps: Hold for 5-10 breaths on each side Works: Core, glutes, hip flexors, quads and calves From downward dog, bring your shoulders forwards into a plank position, then step your left foot forwards into a low lunge with both hands to the right of your left foot. Lower your forearms to the floor so your elbows line up with the arch of your front foot and your forearms are parallel to one another (A). Lower your left knee to ground, reach your chest forwards, and relax your head in line with your spine. Take 5 to 10 deep breaths, then repeat once on the other side.
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