Yoga for everyone

If you think yoga’s for relaxing rather than recharging, think again. This simple 10-minute energising sequence from yoga expert Siri Datta will boost your energy levels in minutes

1 Neck stretches

● Kneel with palms on thighs and a straight spine. Gently lift up your breastbone and inhale through your nose as you lower your chin slowly down on to your chest.
● Exhale through your mouth as you lift your head back into the starting position.
● Repeat 7 times

 

2 Create space in the upper chest

●  Move into a standing position with your feet hip-width apart. Interlace your fingers behind your back, pulling your shoulder blades together. As you inhale through your nose and pull your arms down towards the floor, lift up with your breastbone. Then exhale through your mouth as you lift your straightened arms up and away from your body.
● Repeat 7 times

 

3 Wake up chest, shoulders, lungs, abdomen, back muscles and arms

●  Lie on your tummy. Extend your legs, keeping them hip-width apart.
●  Place your palms on the ground in front of your shoulders, pressing down with your pubic bone and hips.
●  Inhale through the nose as you begin to lift your head. Press down with the hands as you continue to lift up the upper chest. Keeping your chin level with the ground, stay in this position as you breathe deeply through your nose for one minute. 

 

4 All-over stretcher

●  Kneel on all fours on a slip-free surface. Begin pulling up your tailbone, tucking your toes under as you straighten your knees.
●  Breathe deeply through your nose and continue to press your heels towards the floor, keeping your legs and back straight. Shift your weight backwards on to your legs, lengthening and straightening the spine and neck.
●  Breathe deeply through the nose for one minute.

 

5 Glute stretch

●  Lying on your back, grasp your left knee and place your right foot on your left thigh. Interlace your fingers just under the left knee and gently pull your knee towards your chest. 
●  ‘Pulse' your knee by bringing it in slightly and then releasing it for seven breaths. Breathe deeply as you release the tension from your hip. Lower your left leg, and then repeat the exercise on the other side, placing your left foot on your right thigh and bringing your right knee towards your chest. Interlace your fingers just under the right knee. Pulse the knee as before, then release.

 

6 Spinal twist

●  Still lying on your back, bring both knees towards your chest. Squeezing the knees together at all times, lower your legs over to the left side. Try to keep your upper back flat on the ground and use your left hand to gently press your knees to the floor. Extend your right arm, and turn your head to the right, softening and allowing the spine to twist open.
●  Breathe fully and deeply for seven breaths, then return slowly to your original position and repeat on the other side, using your right hand to gently press the knees to the floor. Open up and extend the left arm, and turn your head to the left, holding for seven breaths.

 

7 Meditation

●  Finish by sitting cross-legged, with a straight spine. Close your eyes and bring your inner focus to the point just between your eyebrows. Breathe long and deeply through the nose, releasing any bodily tension, relaxing your jaw and face, being aware of your breathing and enjoying your new-found energy. You're ready to face the day.

 

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