Step 1: Be seated with legs outstretched infront slightly spaced apart, back straight. Arms outstretched wide. Inhale tall.
Step 2: Exhale to spiral body in a twist, like a corkscrew being wound to the ceiling while keeping even weight on both sit bones. Inhale back to centre, then exhale to the other side. Repeat 10-12 times each side.
Modify by: sitting on an elevated surface to attain a straight neutral back before this exercise
Step 1: Be seated with legs outstretched infront slightly spaced apart, back straight.
Step 2: Exhale to reach arms forward, curving upper back and keeping tummy scooped, as though you are lifting your upper body around a large beach ball. Then restack your spine bone by bone. Repeat 10-12 times.
Modify by: sitting on an elevated surface to attain a straight back before starting this exercise
Step 2: Inhale to lift chest, reach arms to the ceiling, then exhale circle your arms towards the toes peeling the spine off the mat till in seated position. Inhale sitting tall. Exhale to roll back down. Repeat 5-6 times.
Modify by: doing the Assisted Rollup
Avoid if: you are pregnant, have rectus diastasis, osteoporosis or slipped/degenerated disc
Step 1: Lie face down with palms wide by the shoulders.
Step 2: Exhale to bring your eyes across the mat and lift chest until just the lower few ribs are on the mat, ensuring segmental movement of spine into extension. Anchored palms should have a sensation of “drag” towards hips to add to traction. Repeat 10-12 times.
Modify by: adding cushions under the ribs/belly to support the back more.
Step 1: Lie face down with arms stretched out framing head.
Step 2: Exhale, reach one arm long away from opposite leg. Inhale to bring arm down. Exhale to repeat on other side.
Step 3: Reach left arm and right leg diagonally away from each other till they float slightly. Inhale to bring limbs down. Exhale to repeat on opposite diagonal. Repeat 10-12 times each side.
Modify by: doing this on a box/chest propped up on firm cushions.
Avoid if: you are pregnant, you have shoulder impingement/pain.
Step 1: Sit with knees swept to one side, so your lower les are at 90 degrees to each other. Arms out to sides.
Step 2: Exhale place one hand on floor, and arc the other arm across the ceiling to the opposite wall. Aim to keep length in both sides of the waist. Inhale, expand the ribs and stretch. Exhale, return to start position. Repeat 5-8 times each side.
Step 3: Option to add rotation while in side-bend position.
Modify by: sit cross-legged or on an elevated platform if sit bones are not able to be grounded.
Avoid if: you have osteoporosis, acute back problem.
Step 1: Start in a push-up position; hands slightly wider than shoulder width, toes tucked under heels. Gaze down at hands.
Step 2: Exhale, reach one leg long till it lifts. Inhale the leg back down, keeping your pelvis and spine still. Alternate sides. Repeat 5-10 times on each leg.
Modify by: propping forearms up on box/step.
Avoid if: you have wrist injury; please see “Modify by”
Step 1: You will need a foam roller. Lie on your side with the foam roller at the boney part of the hip, bottom leg straight. Your bottom arm supports your upper body while your top leg is bent in front to support your lower body.
Step 2: “Walk” yourself up and down the roller, from the hip to the side of the knee, using the foam roller as a pivot point to release tension in the upper leg. Repeat 3-5 rolls up and down each leg
Step 3: Advance this by stacking both legs on top of each other.
Step 1: Start in a downward-dog (Inverted-V) position. Heels and palms reaching for the mat. Maintain neutral spine in this position, bending the knees slightly if necessary.
Step 2: Bend one knee and stretch the opposite heel towards the floor, alternate sides. Ensure stable, quiet hips and a neutral spine. Repeat 10-12 times each leg.
Avoid if: you have high blood pressure/hypertension, gastric reflux, glaucoma.
