Mvmnt From Home

There is no doubt you’ve tried a new class virtually over this self isolation period. The great news is, restrictions are lifting! The extra great news is, this doesn’t mean you need to stop your mvmnts from home. Hopefully this world reset has allowed you to adopt new lifestyle habits. 

Here I share some of my go-to mvmnts.  They aim to get the blood flowing, focus on honing into the breath and allow you to be super mindful of your body!  It could be your new flow, that leaves you feeling lengthened and relaxed. Ommmm, don’t we all want that?

The Mvmnts

Keep this flow handy for days when you really feel like not doing a thing… Even though you obviously will be, this gentle flow will leave you feeling amazing afterwards. It could be that extra bit of motivation you need in the morning.

A great trick to avoid boycotting your daily mvmnts, is to always remember how you feel at the end of your session - you feel limber, energised and confident. Repeat after me (and after you wake up), “I want to feel limber, energised and confident!”

The gentle flow and concentration of your breath will leave you feeling energised and centred, even if you breeze through it in a few minutes!

Cross-Legged Seated Position

HIP MOBILITY & SURRENDER
Approx 5 mins

Come into an easy cross legged position.

You can sit with your ankles crossed or if you have the mobility, cross one leg in front of the other.  (If you are quite tight through the hips and this is uncomfortable, place cushions under the knees).

Rest your hands on your knees and ground down into your sit bones evenly.

Once comfortable, focus on your breath - taking deep inhales through the nose and long exhales through the mouth.

Breathe into the chest and belly, then allow the ribs to knit in towards each other and down to the hips on the exhale.

Allow yourself to breath and enjoy the stillness for at least five minutes. 

Side Stretch

Waist & lower back
3-4 EACH SIDE

As you continue with your deep breathing, keep the legs as they are.

Take an inhale breath and raise the arms up and overhead.

As you exhale, drop one hand to the ground and reach the opposite arm by the ear.  Keep both sit bones connected to your mat/the ground.

Reach through the fingertips and keep the chest and hips facing forward.

Inhale to take the arms up and overhead and return to the centre, exhale to repeat to the other side.

This is a yummy stretch that will lengthen the sides of your waist, improving your rotation from your trunk.

Repeat 3-4 times on each side.

Downward Dog

Full body
5 deep breaths

Start with your hands under shoulders, knees under your hips.  Take an inhale breath to prepare, as you exhale lift your hips and extend through your legs, bringing your chest towards your thighs.  You can peddle out through the legs to begin with, bending one knee at a time to really feel the stretch through the calves and hamstrings.  Ensure your fingers are spread, knuckles pressed in and core engaged.

Do not try to straighten your legs by locking the knees and pressing the heels down.  If your heels don’t naturally fall to the mat/ground, generously bend your knees so that you can lift your hips higher and think of bringing your chest to your thighs.

You will feel this lovely stretch through the shoulders, upper back and backs of the legs.  Stay here for 5 deep breaths. 

Inversions

Full body
5 deep breath

Have a bit of fun while hanging upside down.  This position is great for a different perspective and blood flow.

From your downward dog, come in to a child’s pose position by dropping the knees to the mat, sinking your booty to your heels and reaching through your hands and arms.

Connect your forearms to the mat and interlock your fingers.  Lift your booty from your heels and place the crown of your head on your mat, just in front of your hands. Ensure elbows are directly under the shoulders so you are creating a triangle position with your hands and elbows.  Extend both legs out into a plank position.  Slide one foot in towards you and keep the other leg extended.  Press into the front foot to help you kick the extended leg to a handstand position, then slowly meet with your other leg.  Switch your core on and really point through your toes, keeping the legs above your hips.

It may take you a dedicated practice to get to a full inversion.  If you are a beginner, practice kicking up to a flat wall, so you can feel how much energy you need through your kick to get you inverted.

Now, feel every teeny weeny, intricate muscle switching on to keep you upside down and balanced.  Stay here for 5 deep breaths and slowly come down with control, one leg at a time.  Take your time coming back to an upright position, sit and allow the blood to rush through the body.

Tree Pose

Full body
5 deep breathS

For a bitta power and a bitta balance.  I find balancing poses very grounding and therapeutic, as it takes much, if not all of your focus.

Start in a standing position with your hands by the side.  Slide the sole of one foot up towards your groin, turning your knee out to the side.  Focus on keeping your hips and chest square to where you are facing.  Once you have your balance, take your arms up and overhead, interlocking your fingers except for your pointy fingers.  Extend these and create a pistol grip.  Keep the arms by the ears, your body upright, core engaged and knee turned out.  Feel your stabilising foot, ground down into your mat or ground. Notice the heat through your leg and strength of your pose.

For an extra challenge close down the eyes.  Stay here for 5 deep breaths, then repeat to the other side.