FIND YOUR FLOW
Reps: 10 Benefits: Increases blood flow to your brain and releases tension in your back and hamstrings. Stand up straight with your feet close together and core tight (A). Exhale and begin to roll your spine forwards, with your nose moving towards your chest (B). Slowly roll your upper body towards the floor and allow your pelvis to roll forwards. Keeping your stomach muscles pulled in, your knees soft and weight even through your feet, bend forwards as far as is comfortable, then lift back up. That’s one rep.
The Best Yoga Poses to Tone Your Body Photo Gallery
HALF SPINAL TWIST
Time: 30 secs each side Benefits: Stretches your lower back, glutes and thighs. Also great for digestion and releasing tension. Sit upright with your legs straight out in front of you. Bend your right knee and cross your right leg over your left, placing your right hand behind you on the floor for balance (A). Keeping your back straight and abs pulled in, rotate your upper body to the right, taking your left hand over your right knee. If you can, take your whole arm over, rotating further (B). Hold for 30 seconds and focus on your breath.
Time: 30 secs Benefits: Releases tension in your hamstrings, shoulders, calves, arches, hands and spine while building strength in your arms, shoulders and legs. Begin on your hands and knees with your wrists under your shoulders and your knees under your hips. Exhale as you tuck your toes under and lift your knees off the floor. Push your pelvis up and gently straighten your legs so your body forms an upside-down ‘v’ shape. Slide your shoulder blades down to help create length in your neck. Exhale as you gently bend your knees and come back to your hands and knees.
Time: 30 secs Benefits: Opens up the hips, releases tension in your back and helps calm your mind. From downward-facing dog, drop your knees to the floor, then spread them as wide as your mat, keeping the tops of your feet on the floor with the big toes touching. Bring your belly to rest between your thighs and your forehead to the floor, then stretch your arms in front of you with palms facing the floor. Hold for 30 seconds, focusing on the rise and fall of your ribcage against your thighs.
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