Increase your heart rate
From downward facing dog position, inhale as you move forward into a high plank, keep your back straight, chin into your throat and hold for 5 breaths. Exhale as you lower your torso toward your mat keeping legs straight and parallel, hold for 5 breaths. Inhale as you go up into high plank position and hold for 5 breaths. Exhale as you resume starting position of downward facing dog. Repeat this 3-5 times.
Flatten your tummy
Stand at the top of your mat and lunge with your left leg back straight, keeping the right leg bent. Bring your left hand to the right foot, raise your right arm high and turn from your belly, chest and shoulder. Keep your chin tucked in. Hold and breathe deeply for 10 breaths before repeating to the other side.
Begin in ‘downward facing dog’ with arms and legs bent. Bend your elbows, keeping them in towards your side. Bend your knees, keep your hips lifted up and back. Press firm into your palms and the balls of your feet. Keep your chin tucked into your throat and breathe deeply. Hold this for 5-20 breaths. Rest then repeat 2-3 times.
TIP: If your body starts to shake, breathe through it for a few breaths and rest. Remember do not over stay in any pose. You will build power the more you practice the poses.
Strengthen your core
Sit on your mat and hold onto your legs out in front of you. Slowly draw your toes up away from the floor, hovering with your legs up straight in the air or if lower back is sore keep legs bent. Release your arms from your legs, keeping them parallel to the mat. Keep biceps strong and legs together. Take your gaze to your pointed toes. Hold.
Activate your abs
Stand on your mat with feet together, arms by your side. Slowly bring your left foot up towards the inside of your right thigh, leg bent. Bring hands together in front of you and hold pose for 5 breaths. Inhale and extend your arms up straight – fingertips toward the sky, exhale. Inhale and turn your torso to the left. Inhale and return torso to centre. Alternate move and repeat 5 times, pressing foot into thigh.
Relax and eat healthy
Ensure that, after any short practice, you lay down in ‘savasana’ (rest pose). It will allow your body to absorb everything you have done, and digest all the wisdom of the practice into the wholeness of your being. As you feel energized from your yoga practice, you’ll notice that your food decisions and daily emotional choices start to improve, and this will feed positively into your daily life. So the next time you go to your supermarket, choose wisely, and you’ll bounce through your practice and meet the challenges of your daily grind with added confidence