Switch off, de-stress and wind on down. You don't need much to centre yourself. Nicole Walsh from InYoga takes us through a 20-minute sequence of postures that provide a daily dose of goodness for mind and body.
This gentle warm-up for the spine and major joints will get your circulation flowing and ease away any pockets of tension. Come onto your hands and knees, with hands under shoulders and knees under hips. On an inhale breath, let your belly dip down towards the floor for cow pose, while you roll your shoulders back and turn your ‘sitting bones’ up to the ceiling. As you exhale, round your back up to the ceiling while letting your head hang between your arms.
"A tired and aching lower back (is) an indicator of deep-held stress."
Stretching deep into the hips and groin helps to revitalise a tired and aching lower back – an indicator of deep-held stress. Step your right foot to the front of your mat and bring your right knee directly over your ankle. Rest your left knee onto the mat, and lengthen your spine, extending it forward over the front thigh. With both hands on the floor, create space in your chest by broadening your collarbones and gaze softly forward, keeping your neck neutral. Let your hips sink towards the floor. Stay for five to 10 long, even breaths, allowing your hips to soften with each exhale. Repeat on the other side.
Starting with your feet together, shift your weight onto the left foot and ground it firmly to the floor. Bend your right knee and bring the sole of your right foot up to the inner left thigh. Hug your foot and thigh together for stability. With a neutral pelvis, lengthen your tailbone to create freedom in your lower back and extend your spine upwards. Press your hands together in prayer at your heart and gaze softly toward the horizon. Stay for five smooth and calm breaths, feeling grounded and steady. Repeat on the other side.