Benefits

Engages core and opens the shoulders and hips

Hold or Repeat

Repeat 5 to 10 times, matching the movement to the breath.

Focus

From an all fours position, on an inhale reach forwards with one arm and back with the opposite leg. Retuen to all fours on the exhale then repeat other side.

Benefits

Gentle back bend

Hold or Repeat

Hold for up to 5 minutes or as long as you like

Focus

Lie on your back with a rolled blanket in the position shown. The support should be roughly in the position of a bra strap/heart monitor strap.

Options

The blanket roll can be made thicker or thinner to maximise comfort

Benefits

Engages core and aligns the whole body.

Hold or Repeat

Hold for 5 to 10 slow breaths

Focus

Sitting on chair, ensure that weight is evenly balanced between the sitting bones. Feet should be parallel, flat on the floor (or a footrest) and hip distance apart. Straighten the spine and bring shoulders into alignment with hips. Keep chin parallel to the floor. Broaden across the shoulders and let hands rest on thighs.

Benefits

Stretches the side of body and the outer hip

Hold or Repeat

Hold for 5 to 10 slow breaths then repeat other side

Focus

Lie flat on the floor with legs straight and arms by your sides. Bring hands onto the floor behind your head, bending arms as needed. Hold onto right wrist with left hand and gently draw upper body over to the left, keeping shoulders in contact with floor. Move legs over to the left so that the body is in a banana shape. If comfortable hook left foot over right.

Benefits

Opens chest and shoulders. Improves focus.

Hold or Repeat

Hold for 2 to 5 slow breaths and repeat other side

Focus

Draw shoulder blades down and towards each other, keep wrists straight and gaze past hand of straight arm

Progress

Focus on a goal that you wish to achieve and visualise releasing an arrow to hit your target

Benefits

Strengthens back, glutes, legs and ankles. Stretches chest, neck, shoulders and spine

Hold or Repeat

Repeat slowly 5 to 10 times, matching the movement to the breath

Focus

Lie flat on the floor with knees bent and feet parallel and hip width apart, arms by sides and palms facing down. On an inhale slowly lift hips towards the ceiling, then lower to the floor on an exhale

Options

For a more relaxing version of bridge pose, bring a support underneath the hips so that the position can be comfortably maintained, then hold for up to 5 minutes.

Progress

Experiment with longer holds and with lifting one leg then the other towards the ceiling (either bent or straight) for a stronger version.

Benefits

Engages core and mobilises spine

Hold or Repeat

Repeat slowly 5 to 10 times, matching the movement to the breath

Focus

Start on all fours, with the wrists underneath the shoulders and the knees underneath the hips and spine roughly horizontal. On an inhale drop the belly and look forwards. On an exhale, round the spine and drop the head. Movement should start at the tailbone and reach the head last.

Benefits

Builds strength in the legs, glutes and core.

Hold or Repeat

Hold for 5 to 10 breaths.

Focus

Stand with feet hip distance apart. Bend knees and lower as far as is comfortable as if sitting down into a chair. Raise arms to be parallel with the floor or overhead in line with ears

Options

Try with back against the wall for support and/or with arms down at sides.

Progress

Increase length of hold and depth of the knee bend, breathing slowly and evenly to build strength

Benefits

Gentle stretch of back, thighs, hips and ankles. Calming and relaxing.

Hold or Repeat

Hold for 5 to 10 slow breaths

Focus

Kneel on the floor with knees slightly wider than hips. Release torso towards the floor and rest forehead on floor, forearms, fists or a support such as cushion(s).

Options

Add padding under the shins or between calves and hips if more comfortable

Progress

Experiment with arms and hands in different positions, forwards of the body or back towards the feet. Experiment with different supports/padding to maximise comfort.

Benefits

Stretches and mobilises shoulders and upper back

Hold or Repeat

Hold for up to 6 slow breaths and repeat other side

Focus

Sit or stand in a balanced position. Place a strap (or non stretchy scarf or belt) over one shoulder. Raise one arm and take hold of strap. Move hand of the other arm behind the body and take hold of strap.

Options

If you don’t have a strap or equivalent or can’t reach the strap with your lower hand, simply move hands towards the position shown but without a strap.

Progress

Hands may move closer together with practice and it may be possible to clasp them, in which case the strap is not needed.

Benefits

Engages core and strengthens upper body

Hold or Repeat

Hold for 5 to 10 slow breaths

Focus

From a child’s pose position, place forearms on the floor, roughly parallel. On an inhale, tuck toes under and press hips up and back into the position shown. Broaden shoulders and move shoulder blades down the back

Options

For an easier version, bring forearms into position shown, keeping knees on the floor. Move hips and upper body forwards and backwards.

Progress

Try moving the hips and upper body forwards and backwards as an alternative to the static version.

Benefits

Engages core and strengthens upper body

Hold or Repeat

Repeat 5 to 10 times, matching the movement to the breath

Focus

From a child’s pose position, place forearms on the floor, roughly parallel. On an inhale, tuck toes under and press hips up and back into the position shown.

Benefits

Engages core and strengthens upper body

Hold or Repeat

Repeat 5 to 10 times, matching the movement to the breath

Focus

From a child’s pose position, on an inhale, tuck toes under and press hips up and back into the position shown. Return to childs pose on the exhale.

Options

Keep knees on the floor and switch between childs pose and an all fours position if more comfortable

Benefits

Stretches and strengthens the whole body.

Hold or Repeat

Hold for 5 to 10 slow breaths

Focus

Start on all fours, with the wrists underneath the shoulders, fingers spread and knees underneath hips. Curl the toes under and push back, raising the hips and straightening the legs. Spread out the fingers. Relax the neck.

Options

Keep knees bent as much as needed to ensure comfort, lift and lower the heels together or alternating between sides, notice the different stretches available, comparing the position illustrated with when you have the heels raised and legs bent.

Benefits

Stretches and mobilises shoulders and upper back

Hold or Repeat

Hold for up to 6 slow breaths and repeat with other arm on top

Focus

Sit in a balanced position. Bring arms forward with bent elbows, palms facing towards the face. Cross arms at the elbows. Bring either the backs of hands or the palms together as shown.

Options

If arms won’t cross at the elbow, hold elbow with opposite hand instead. Either way, raise elbows to increase the stretch

Benefits

Releases shoulders

Hold or Repeat

Move arms forward on an exhale and upwards on the inhale. Repeat up to 6 times

Focus

Clasp hands in front of body and turn palms away. Round the back, look down and stretch arms forward. Then raise arms above head, palms facing upward. Look forward.

Progress

Try holding for a few slow breaths in each position as an alternative to moving with the breath.

Benefits

Builds strength in the legs and stretches inner thighs.

Hold or Repeat

Hold for 5 to 10 breaths.

Focus

Stand with feet a leg length apart and toes turned out slightly. Bend knees and lower as far as is comfortable.

Progress

Increase length of hold and depth of the knee bend, breathing slowly and evenly to build strength

Benefits

Engages core, mobilises hips and shoulders and develops balance

Hold or Repeat

Repeat 5 to 10 times on one leg, matching the movement to the breath. Repeat on the other leg

Focus

From a balanced standing position, lift one knee and raise arms above head on an inhale. On the exhale, bring leg back into a lunge position and bring arms down with hands moving past the hips. Try to only touch the foot to the floor when in the lunge position.

Options

Reduce the height of the leg lift and the distance of the step back as needed to make the transition easier.

Benefits

Engages core, gentle stretch of back and hips

Hold or Repeat

Repeat 5 to 10 times, matching the movement to the breath

Focus

Lie on your back and bring knees towards chest. Clasp hands over shins or bring one hand to the back of each knee and hold. Draw knees closer to chest and lift head and shoulders on an inhale and release on the exhale so that head and shoulders return to the floor.

Options

Keep head and shoulders on the floor and simply draw the knees closer to and away from the chest with the breath for a more relaxed version.

Progress

Experiment with rocking from side to side, or forwards and backwards along the length of the spine.

Benefits

Relaxation and promoting sleep. Mild hamstring stretch.

Hold or Repeat

Hold for up to 5 minutes or longer, focusing on slow, even breaths

Focus

Sit on the floor with side to the wall and then lower the upper body and at the same time swing legs up the wall into position shown. Bring a cushion or blanket under hips if you like to maximise comfort.

Options

Move hips further away from the wall if needed to ensure comfort.

Progress

Experiment with elevating hips on different levels of support

Benefits

Engages core and mobilises hips

Hold or Repeat

Hold for up to 6 slow breaths and repeat other side

Focus

From a standing forward fold position, place hands flat on the floor, bending knees as necessary. Step one leg back into position shown. Lift up onto fingertips and look forward.

Options

Take the back knee to the floor if more comfortable

Progress

Move from mountain pose to forward fold to low lunge to downward facing dog then repeat in reverse with other leg forward in the lunge for a mini flow sequence.

Benefits

Engages core and aligns the whole body.

Hold or Repeat

Hold for 5 to 10 slow breaths

Focus

Stand in a balanced position, feet hip width apart. Engage thighs and stand tall by aligning hips and shoulders over feet. Engage the core by pulling the abdominal muscles gently backwards. Continue to breathe. Keep chin parallel to the floor. Broaden across the shoulders and let arms hang.

Benefits

Engages core and requires balance

Hold or Repeat

Hold for up to 6 slow breaths and repeat other side

Focus

Stand in a balanced position, feet hip width apart. Align hips and shoulders over feet and engage the core. Lift one knee and clasp hands around it while keeping the torso still.

Options

If balance is tricky, tale one hand to a wall or table/desk top for support.

Progress

Try bringing arms over head and/or extending leg straight out in front of you while balancing. Or try balancing with eyes closed.

Benefits

Mobilises neck

Hold or Repeat

Move face to the side on an exhale and return to centre on the inhale. Repeat up to 6 times

Focus

Keep chin parallel to the floor and turn face to one side and then the other

Progress

With face to the side, gently draw chin towards shoulder to create a diagonal stretch

Benefits

Stretches and mobilises neck

Hold or Repeat

Hold for up to 6 slow breaths and repeat other side

Focus

Bring ear towards shoulder with nose and gaze forward

Options

Try holding seat of chair with the non-lifted hand or place arm behind waist with palm on chair back.

Benefits

Improves mobility and flexibility in hips

Hold or Repeat

Hold for 5 to 10 slow breaths then repeat other side

Focus

From a downward facing dog position, bring one leg forward into the position shown and extend the other leg behind you, kneecap on the floor. Either hold with the torso upright or bring the upper body down towards the floor over the bent leg, using support under the forearms as needed.

Options

Experiment with bringing the foot of bent leg closer to the hip of the other leg to increase comfort. If the hip on the bent side is off the floor, experiment with placing support such as cushions underneath to increase stability

Progress

Experiment with gently moving the foot of the bent leg forward so that the leg moves closer to a 90 degree angle to increase the stretch if comfortable

Benefits

Strengthens upper body and engages core

Hold or Repeat

Hold for 5 to 10 slow breaths

Focus

From an all fours position with shoulders over wrists, engage core, then step one foot and then the other back so that the body comes into a straight line from heels to tips to shoulders.

Options

Keep knees on the floor if straight body position can’t be maintained with them raised.

Progress

Try bending the elbows to lower the body and then lifting to plank again as in a press up. Elbows stay close to the ribs and the body can be lowered anywhere between just an inch or two and right down to the floor.

Benefits

Engages core and strengthens upper body

Hold or Repeat

Repeat 5 to 10 times, matching the movement to the breath.

Focus

From a down dog position, on an inhale move forward into plank position. Return to down dog on the exhale.

Benefits

Opens shoulders and stretches hamstrings

Hold or Repeat

Hold for up to 6 slow breaths and repeat other side

Focus

Using chair back or desk/table top for support, place feet in position shown, adjusting until torso is roughly horizontal

Options

Try different heights of support surface – higher is likely to be easier

Progress

Reduce height of support surface or even bring hands to the floor either side of front foot.

Benefits

Hold or Repeat

Focus

Options

Benefits

Opens the body and promotes relaxation

Hold or Repeat

Hold for up to 5 minutes or as long as you like

Focus

Experiment with different heights of supporting cushions, pillows and/or rolled up blankets so that you can comfortably come into position shown. The back support should be narrower than your back and long enough to support you from waist to head. Add cushions under your head, hips, knees and forearms too if needed, making comfort your top priority.

Options

Legs can be straight out in front of you if more comfortable. Use a lower height of support than the one shown if needed to maximise comfort in the back

Benefits

Engages core and mobilises spine

Hold or Repeat

Repeat 5 to 10 times, matching the movement to the breath

Focus

Sit in a balanced position with feet flat on the floor and hip distance apart. Draw the lower back towards the chair back, round the upper back, lower the chin and look down. Then draw the lower back away from the chair back, draw shoulder blades down and towards each other, lift the chin and look up

Benefits

Releases hips

Hold or Repeat

Hold for up to 6 slow breaths and repeat other side

Focus

Sit in a balanced position with feet flat on the floor. Place one ankle onto the knee or thigh of the other leg. Lean forward slightly if comfortable.

Options

If ankle to knee is not comfortable, simply raise knee towards you and hold it with your hands.

Progress

Progressively lean further forward to deepen the stretch.

Benefits

Stretches the back of the body and the hamstrings

Hold or Repeat

Hold for 5 to 10 slow breaths

Focus

Sit on floor with legs straight out in front and a bend in the knees if needed. Fold from the hips, keeping the back straight. Take hold of the feet or lower legs or use a strap as shown.

Options

Use a strap as shown, varying the grip position to reduce or increase the stretch. If the knees are bent, a cushion under them may increase confort.

Progress

Progressively lean further forward to deepen the pose.

Benefits

Stretches back

Hold or Repeat

Hold for 5 to 10 slow breaths

Focus

Sit in a balanced position with feet flat on the floor wider than hip width apart and slightly forward of knees. Lean forward, with hands on knees then sliding down shins if comfortable. Relax the neck.

Options

Progressively lean further forward to deepen the pose.

Benefits

Stretches back and hamstrings

Hold or Repeat

Hold for 5 to 10 slow breaths

Focus

Sit in a balanced position towards the front of your chair. Extend legs and point toes upwards. Lean forward and move breastbone towards feet. Bring hands to desk surface or to a comfortable position on the legs or feet

Progress

Progressively lean further forward to deepen the pose.

Benefits

Stretches the sides of the body. Mobilises spine.

Hold or Repeat

Hold for up to 6 slow breaths and repeat other side

Focus

Sit cross legged on the floor. Raise one arm and lean gently to the other side with the hand to the floor

Options

Experiment with different positions for the hand on the floor to see where the stretch feels best

Benefits

Twisting the body mobilises the spine and benefits digestive system

Hold or Repeat

Hold for up to 6 slow breaths and repeat other side

Focus

Sit in a balanced position with feet flat on the floor. Twist from the waist upwards using hands on chair back/arms as support. Keep spine roughly vertical and chin parallel to the floor

Progress

Cross one leg over the other and twist in the direction of top leg.

Benefits

Stretches and mobilises shoulders and upper back

Focus

Sit in a balanced position. Bring arms up in front of you with palms facing towards each other. Bend elbows and reach hands backwards. Take hold of the back of your chair if your hands reach it or if not just hold the arms in position. Gently move breastbone forwards

Benefits

Opens shoulders and stretches hamstrings

Hold or Repeat

Hold for 5 to 10 slow breaths

Focus

Using chair back or desk/table top for support, walk feet back until torso is roughly horizontal

Options

Keep knees bent if more comfortable

Progress

Also benefits wrists if practiced with hands flat against a wall and fingers pointing upwards.

Benefits

Releases shoulders

Hold or Repeat

Circle elbows slowly with the breath 5 to 10 times

Focus

Circle elbows, breathing in as they move forwards and up and out as they move back and down.

Options

Also try shoulder rotations with arms by your sides or stand up and make circles with straight arms.

Benefits

Gentle back bend

Hold or Repeat

Hold for 5 to 10 slow breaths

Focus

From lying face down, bring forwarms onto the floor so that elbows are directly beneath the shoulders. Move upper chest gently forwards.

Benefits

Mobilises the spine and creates a twisting movement

Hold or Repeat

Continue for up to 5 minutes or as long as you like

Focus

From a standing position gently rotate the body from the waist upwards from one side to the other as shown. The arms should hang loose from the shoulders and the spine should remain vertical rather than leaning into the twist.

Progress

For more information see the video Joint Mobilisation sequence in our Practice library. Spinning is demonstrated from 12m 15 secs onwards.

Benefits

Builds strength through the length of the legs and in the core.

Hold or Repeat

Squat on an exhale and lift onto tiptoes on the inhale. Repeat 5 to 10 times

Focus

With feet hip width apart, and flat on the floor, bend knees and squat. Then return to standing and come up onto tiptoes. Stretch arms overhead.

Options

Hold onto support eg chair back or desk surface if needed

Progress

Progressively deepen the squat to increase intensity

Benefits

Mobilises back and opens chest

Hold or Repeat

Hold for 5 to 10 slow breaths

Focus

Stand in a balanced position with feet hip width apart. Stretch arms forward and up with palms facing each other. Engage thighs and core and gently lean backwards if comfortable.

Options

Can be done with back to a wall, and feet up to arm’s length away from wall if preferred. Touch wall with thumbs and forefingers when you lean back if it’s in range, if not move feet closer to the wall.

Benefits

Mobilises back and opens chest

Hold or Repeat

Hold for 5 to 10 slow breaths

Focus

Draw shoulder blades down and towards each other and lift sternum

Options

Hold strap instead of clasping hands if more comfortable

Progress

Open and close mouth to tone jawline

Benefits

Mobilises back, stretches hamstrings

Hold or Repeat

Hold for 5 to 10 slow breaths

Focus

Stand with feet hip width apart. Fold from the hips, with a bend in both knees. Allow the spine, neck and head to hang.

Options

Replace with seated forward fold on chair – either with straight or bent legs if more comfortable

Progress

Gradually move legs towards straight as fold deepens. Bend knees again to return to standing.

Benefits

Stretches the sides of the body. Mobilises spine

Hold or Repeat

Hold for up to 6 slow breaths and repeat other side

Focus

Stand with weight balanced evenly. Raise one arm and lean gently to the other side with the other arm hanging

Options

Try with elbow bent and fingertips behind ear as an alternative to straight raised arm.

Progress

Lift both arms above head and hold one wrist with the other hand. Lean away from held wrist.

Benefits

Twisting the body mobilises the spine and benefits digestive system

Hold or Repeat

Hold for up to 6 slow breaths and repeat other side

Focus

Stand with your side a few inches away from the wall and with chair or other support in front of you. Place foot nearest the wall onto chair as shown. Twist from the waist upwards and place hands onto wall keeping spine vertical. Try different hand positions to find the most comfortable twist.

Options

Can be done without chair/support if nothing suitable available or if preferred. Stand with your side to the wall. Keep both feet on the floor, parallel and facing forward, then twist from the waist upwards and place hands onto the wall.

Benefits

Builds core strength. Stretches hamstrings

Hold or Repeat

Lift legs one at a time on the inhale and lower on the exhale. Repeat 5 to 10 times

Focus

Lying flat on the floor with palms facing down, ensure that the lower back is in contact with the floor and that core is engaged throughout. Lift the legs one at a time, either straight or bent at the knee if more comfortable, or if needed to avoid the lower back arching away from the floor.

Options

Keep non raising leg bent and have foot flat on the floor if more comfortable.

Progress

If raising single legs straight is comfortable, experiment with raising both legs together and with extending the time taken to lower them.

Benefits

Stretches back, rotates spine. Improves digestion

Hold or Repeat

Hold for 5 to 10 slow breaths then repeat other side

Focus

Lying flat on the floor, draw one knee to chest. Gently move bent leg across the other leg and towards the floor, keeping shoulders and head on the floor. Use a pillow or cushion(s) for support as shown if needed.

Options

Experiment with different heights of support using cushions, pillows or blankets. Prioritise keeping the head and shoulders on the floor over getting the bent leg closer to the floor.

Progress

If the twist feels comfortable, experiment with bringing both legs up to the chest and, keeping them bent and together lowering both to the floor on one side then the other.

Benefits

Gentle back bend

Hold or Repeat

Hold for 5 to 10 slow breaths

Focus

Lie on your back with knees bent and feet flat on the floor. Lift hips and put support under the sacrum so that the posiiton can be held comfortably. Support shown is a yoga block, but firm cushions or a stack of books could also work well.

Options

Experiment with different heights of support to maximise comfort

Benefits

Engages core and improves balance

Hold or Repeat

Hold for 5 to 10 slow breaths then repeat other side

Focus

Stand upright next to a chair. Lean sideways and bring forearm onto the seat of the chair in the position shown, at the same time lifting outside leg so that the torso and lifted leg move into an approximately horizontal position. Raise top arm and stretch up.

Options

Use a higher support if needed to increase stability. Only lift leg to where is comfortable

Progress

Once you can hold the position comfortably, experiment with using a progressively lower support and resting on the hand instead of the forearm, or remove support altogether and have the lower arm straight and the hand floating.

Benefits

Engages core and improves balance

Hold or Repeat

Hold for 5 to 10 slow breaths then repeat other side

Focus

Stand facing a chair, desk or other support which is approx. hip level height. Adjust distance between feet and support as needed to being torso to a roughly horizontal position when you lean forward. With hands lightly resting on support, bring one leg up behind you as shown.

Options

Only lift leg up as far as is comfortable and reduce hold time if you need to

Progress

Once you can hold the position comfortably, experiment with removing hands from support and bringing arms out to the sides or back with hands towards your hips. Hold and balance.

Benefits

Engages core and requires balance

Hold or Repeat

Hold for up to 6 slow breaths and repeat other side

Focus

Stand in a balanced position, feet hip width apart. Rotate the right leg outwards from the hip so that the knee and thigh move to the side. Place the right foot onto the inside of the left leg, with the heel either above or below the knee.

Options

If balance is tricky, the toes of the foot can remain on the floor.

Progress

Try bringing arms over head either with palms together or separated. Try a gentle side bend in either direction while balancing. Or try balancing with eyes closed.

Benefits

Stretches and mobilises shoulders

Hold or Repeat

Hold each position on the clock face for a breath before moving onto the next

Focus

Stand side on to a wall and lift arm in line with ear, palm flat on the wall. Slowly move arm backwards, keeping palm in contact with the wall. Aim to trace the numbers of an imaginary clock on the wall from 12 to 6. Repeat with other arm

Benefits

Relaxation and promoting sleep. Mild hamstring stretch.

Hold or Repeat

Hold for up to 5 minutes or longer, focusing on slow, even breaths

Focus

Sit on the floor with side to the wall and then lower the upper body and at the same time swing legs up the wall and into position shown. Bring a cushion or blanket under hips if you like to maximise comfort.

Options

Move hips further away from the wall and/or keep knees bent if needed to ensure comfort.

Progress

Experiment with elevating hips on different levels of support

Benefits

Gently mobilises the spine and hips

Hold or Repeat

Hold for 5 to 10 slow breaths and repeat other side

Focus

Lie on the floor with knees bent, feet flat and wider apart than the hips and arms in position shown. Drop both knees to one side

Options

Only take the knees down as far as is comfortable and use cushions for support if needed. Experimentwith different arm positions to see what feels best.

Progress

To increase the twist, gently rotate the chest and head in the opposite direction to the knees.