Stretch Your Spine
1-20 Minutes
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19m
Emphasis: Our spines get a little compressed by gravity as we are upright during the course of each day, and at night as we sleep they lengthen back out again. In this Hatha class you'll be introducing a bit of traction to help relieve pressure on the discs and nerves and realign your spine. You'll do mostly standing poses such as Reverse Warrior (Viparita Virabhadrasana) and Goddess Pose (Utkata Konasana) but also a seated variation of Garland Pose (Malasana) plus a couple of Downward Facing Dogs (Adho Mukha Svanasana) too.
Props required: Two blocks.
Mat direction: Long edge of the mat facing the screen.
Up Next in 1-20 Minutes
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A Little Bit of Everything To Keep Yo...
This gentle sequence is designed to stretch out and mobilise your whole body. You'll do twists, backbends and forward bends in various familiar poses.
Props required: You might want a blanket under your knees.
Mat direction: Short edge of the mat facing the screen.
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Relaxing Stretches at the Wall
12 minutes
Emphasis: Enjoy 12 minutes of rest and relaxation in Legs-Up-The-Wall Pose (Viparita Karani). You'll pause your busy day to reset and rejuvinate yourself, gently stretching your legs, back, shoulders and arms.
Props required: A wall, a yoga belt, a block and a blanket.
Mat direction...
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Seated Stretches at the Wall
This short Iyengar-style class uses the wall to help you get some really good, deep stretches. You'll use it to keep your back straight in Staff Pose (Dandasana) and Bound Angle Pose (Baddha Konasana), stretch your calf muscles and increase your ankle mobility in Garland Pose (Malasana), strongly...
