Get into all fours. Press into hands and straighten legs. Push butt backwards and extend spine so body forms an inverted V. Relax neck and keep head tucked between arms. Bend knees slightly if you need to. Weight should be evenly distributed on arms and legs. Hold for five deep breaths.
Get into all fours, hands directly under shoulders and knees directly under hips. Start with a neutral spine. [Cat pose] Inhale, then exhale and slowly round spine towards ceiling. Bring chin towards chest. Engage abs and draw your belly button towards spine. [Cow pose] Inhale, arch back, and let belly sink towards floor. Look up. Do this for five rounds, exhaling for cat pose and inhaling for cow pose.
Lie on belly and bring knees towards butt. Hold the outsides of ankles with each hand. Point toes and keep thighs in line with hips. Lift thighs away from floor and shift weight forward so you’re resting on your belly. Keep shoulders relaxed and look forward. Hold for five deep breaths.
Stand with feet wide apart, right foot pointing to the right, left foot turned slightly inwards. Extend arms to your sides, parallel to floor, palms facing down. Exhale and extend torso to the right. Rotate torso to the left and lower right hand to gently rest on shin. Raise left arm towards ceiling. Look up. Hold for five deep breaths, then switch sides.
Seated spinal twist
In seated position with legs straightened in front of you, place right foot outside of left thigh. Rest left elbow on right thigh. Turn torso to the right. Hold for five deep breaths, then switch sides.
Lie on back, bend knees and hug knees to chest. Rock gently from side to side.
Text: Estelle Low/SHAPE