Exhale and step or lightly jump into high plank pose. This is great for strengthening your whole body, particularly your core muscles. Your arms are perpendicular to the floor, with your shoulders directly over your wrists. Keep your whole body strong and your back straight.. Photography by Mel Koutchavlis
Exhale. Push your hips back and move into downward-facing dog: hands shoulder-width apart, fingers spread and pressing into the ground. Bend your knees as much as you need to lengthen your spine. Keep elbows slightly bent.. Photography by Mel Koutchavlis
Inhale and raise both hands overhead, stretching the body upward as much as possible with palms facing each other. Look up and greet the sun.. Photography by Mel Koutchavlis
Inhale. Move your palms back so they sit beside your waist, grip your buttocks, squeeze with your back muscles, push the top of your feet into the floor and lift your torso upwards until your arms are straight and your legs are slightly lifted off the ground. Look straight ahead.. Photography by Mel Koutchavlis
If full low plank pose is too strong for you, perform knees, chest and chin to ground pose instead. Exhale and lower your knees, chest and chin to the floor, keep your elbows in beside your body.. Photography by Mel Koutchavlis
Inhale. If upward-facing dog is too strong for you, perform cobra instead. Place your hands in front of your waist, tighten your buttocks, squeeze with your back muscles and push your legs into the ground to lift your torso slightly away from the ground. Elbows stay bent and tucked into your body. This is a good alternative for those with back problems.. Photography by Mel Koutchavlis
From high plank, exhale and slowly lower your body to the floor. Keep your legs straight and keep your elbows beside your body.. Photography by Mel Koutchavlis
Stand tall with your feet together, arms by your side, palms facing in. Take a few deep breaths. “This is a good place to consciously decide to open your body, relax and let go of stress,” says Gabi.. Photography by Mel Koutchavlis
This pose is great for strengthening your back. From the standing forward bend, inhale to lift up and straighten your back, like a table top. Your fingertips can either stay on the floor, or rise to your shins or thighs.. Photography by Mel Koutchavlis
Exhale. Fold your upper body forward from the hips. Bend your knees as much as you need to rest your belly on your thighs. Bring your palms or fingertips to the floor, ideally beside your feet, or rest them on your legs. Press your heels firmly into the floor and let your head hang comfortably.. Photography by Mel Koutchavlis
Inhale. From downward-facing dog, bend your knees and lower to the crouch position. Step or jump back into standing forward bend.
10. Repeat standing forward bend.
11. Repeat extended mountain pose.
12. Repeat mountain pose.. Photography by Mel Koutchavlis
