6 great exercises to build core strength

It took me years of practicing yoga to realise just how important core strength is in maintaining a healthy, injury free practice.

In fact, core strength is important for maintaining a healthy, injury-free life. However, building true core strength in the transverse abdominis (the deep core muscles) can be tricky, and a lot of modern core work focuses on the superficial abs, the rectus abdominis, which look pretty but are too superficial to, say, be much help in preventing you from putting out your back.

Thankfully, it gets easier thanks to a simple anatomical reality: that when you breathe in your belly, the movement of your breath also moves the deep core muscles. So, you can use the simple act of breathing to help you begin to engage and strengthen these critical core muscles.

With this in mind, try the first exercise below. Lie on your back on the floor, with your legs bent. As you breathe in, notice how your lower back lifts gently off the floor. As you breathe out, gently flatten your lower back against the floor. As you do this, try to pull your belly button down towards your body, and at the same time engage your pelvic floor by trying to draw the skin above your pubic bone upwards (there's lots written about pelvic floor, so if you're not sure, go on and google it and then come back here!!). This is basically mulha bandha, the "root lock" your yoga teacher may have told you about.

It's a subtle feeling, so it might take you a few times to get the hang of it. Try it about 10 times, slowly. The more you practice, the more strongly you will be able to press your lower back into the floor.

Once you've got that, try the rest of the exercises below. If you are just getting started, it's really important to get the breathing right, so that you can take advantage of the natural way the breath and the deep abdominal muscles work together.

NB: All of these exercises are safe to do postpartum (after 8 weeks or with doctor's permission). If you are trying to build your core strength back after having a baby, I would recommend doing the exercises below as a 10-week programme, doing the exercises every day or every other day and adding one new exercise per week. If you had a c-section or experienced abdominal splitting, consult your doctor and/or physiotherapist before beginning any core work.

If you are recovering from a lower back injury, some of these exercises may not be appropriate for you. Please consult your doctor first!

When you are done, don't forget to counter pose! Try a gentle bridge pose or sphinx pose to stretch out the abs, and then hug your knees to your chest to stretch out the lower back.

Once you're feeling comfortable with the exercises above, you can start to challenge yourself a bit more! Here are 3 more exercises that will add a nice core focus to any yoga practice or workout.

Questions? Comments? Requests? Leave them below!!

7 stretches for neck and shoulders you can do at your desk

Dearest readers,

Well, I've been absent from the blog for much longer than I intended! Life has been busy these past few months, both personally and professionally. But in any case, I'm back and have some reader-requested posts lined up for you!

Thanks to all of you who have continued to visit and comment on the blog while I've been away - I especially appreciate those of you who have reached out by email or on Facebook to ask your questions! Keep them coming.

So without further-ado, a long-awaited reader request: 7 simple stretches for tight shoulders that you can do right at your desk! It's a simple sequence that takes about five minutes - enjoy!

Vinyasa for core strength - a vodcast!

In my post last week on teaching, I mentioned that one way I have learned to integrate core work into a class is to include it in a flow sequence.

So today I thought I would show you my favourite, which is a little flow sequence that was taught to me by my Mom!  It's a mobile phone video so sorry if it's a bit grainy and hard to hear, but there you have it!

Hope you enjoy!

Back 2 Basics: 4 simple stretches to ease back tension

It seems that almost everyone I meet (well, everyone over the age of 25, anyway!) has suffered from some sort of backache.  Our backs are literally the centre of our lives, through which the spinal column runs.  Whether you are aware of it or not, your back muscles are almost always working in some way or another, whether you are sitting, standing, running, walking, and even sometimes when you are sleeping!

A regular yoga practice is a great way to strengthen the muscles in your back in a balanced way.  But for immediate relief of some backaches, here are 4 simple stretches for when the tension builds up.

These are restorative stretches, and will have the best effect if you hold them each for about 3-5 minutes, so make sure you are comfortable in each stretch!

[NB, readers: Because of their hard working nature, backs are prone to pain and also to injury.  And while I am a certified yoga teacher, I am by no means a back specialist.  If you have persistent pain in your back (i.e. the same pain that has lasted for 2 weeks or more), please consult a specialist!  Also, if any of these or any other yoga postures seem to make your pain worse, stop straight away and consult someone before you continue your yoga practice.]


You will need: a rolled up yoga mat or rolled up blanket, and some small pillows.  I also recommend putting on some blissful music and using an eye pillow for a truly relaxing experience! Use a kitchen timer, mobile phone or a nice chiming app (I like Zen Timer, which has a variety of Tibetan bowl chimes to choose from!) to time your postures for a beautiful back restoring sequence.

If you're feeling stiff, you can warm up your back with Cat & Cow, a few gentle sun salutations, or any other stretches that feel appropriate.  You can also use the following sequence to finish off your regular yoga practice.

1. Heart opening stretch

Open the heart and the sides of your back with this easy, relaxing stretch.

• Begin sitting on the floor.  Place a rolled up yoga mat or blanket lengthwise behind you, with one end at your tailbone.
• Gently lie back on the yoga mat or blanket, adjusting the position of the mat or blanket so that your lower back and your head are both comfortably supported (use a pillow under the head if necessary).
• Open your arms out to the sides, palms facing upwards, opening your heart up towards the sky.
• Breathe deeply in and out.  As you inhale, focus the breath into the back of your body, and as you exhale focus on releasing tension and letting the muscles in your back relax completely.
• This stretch is great for releasing the muscles that run alongside of your spine.

2.  Supine Twists

There are many variations of the supine twist, so try a few and find which one feels right for you and gives you the best release.  Here is one simple option.

Supine twists.  Keep the left shoulder on the floor and let your knees sink into the pillow.

• From the previous pose, gently remove the mat or blanket from underneath you and lie with your back on the ground.  Draw your knees in towards your chest and remain here for as many breaths as you like.
• When you're ready, stretch your arms out to the sides, palms facing upwards.  Inhale and broaden the shoulders.  Exhale and gently release both your knees towards the right hand side.  For the restorative version of this pose, aim to keep the left shoulder on the ground, using pillows underneath your knees in order to comfortably do so.
• When your knees are comfortably supported, gently turn your head towards the left hand side.
• Breathe deeply here for 3-5 minutes, and then switch sides.

3. Lengthwise Stretch

Personalise this stretch by moving the mat to find the best spot to release your back!

• Sit on your mat and place the rolled up mat or blanket behind you again, but this time place it sideways.  Aim to have the mat running sideways just underneath your ribs for starters.
• Gently lie back down over the rolled up mat.
• On an inhalation, stretch your arms up over your head.
• If you find this too intense, you can try resting your hands on a block or pillow to elevate them off the floor.  Alternately, do the pose with your hands on your belly or in another comfortable position.
• Personalise the stretch by changing the positioning of the support to find the spot that best releases your back.  Or, find multiple spots and spend a few minutes in each.

4. Child's pose

• Following the lengthwise stretch, round your spine the other way with a nice long child's pose.  For maximum comfort use pillows or your blanket/mat placed lengthwise underneath you.  Mmmmmm.

Round off with a yummy savasana, meditation or a nice cup of tea.

Readers, what aches plague your backs and how to you release the tension?

What would be your 10 minute yoga?

It can happen anytime. Just as you step onto your mat, your leisurely morning turns into a rush. Whether your girlfriend calls to move up your brunch date, you suddenly realize you had the flight time wrong, or your boss calls an emergency meeting, you are suddenly left with only 10 minutes on your mat.

Gasp! Dedicated that you are, you NEED to practice. 10 minutes is better than nothing,right? So, yogis and yoginis - what is your 10 minute yoga?

Can't wait to read your sequences!

Yoga sequence for menstrual pain

We are all different, but if you are like me, there are days when even the idea of standing up makes me nauseous. In typical fashion, the internet tells me I have a menstrual "disorder", dysmenorrhoea. Ack! So, for those of you who also suffer from extreme cramps, hot flashes, nausea, diarrhea and other discomforts during your monthly flow, here is a sequence with some yoga poses that I have found helpful.

Before beginning the sequence, prepare a thick folded blanket, a yoga strap, and some bolsters/pillows/blocks to use as props. Create a calm atmosphere by dimming the lights and burning your favourite essential oil.

Pranayama

• Begin by finding a comfortable position (sitting with your back against the wall, lying down, or lying on your side with support of a pillow), close your eyes, and bring your awareness to the breath. Begin to breathe slowly and deeply through the nose, and focus on inhaling into your belly and lower back. When you are comfortable, take a deep breath, and take a long, slow exhalation while counting. Use this count to establish a 2:1 exhale:inhale ratio for your breath (i.e. exhale for twice as long as you inhale). Continue for as long as you like, or at least 24 rounds.
  
• Alternatively, if you feel hot or feverish, try Sitali Pranayama, one of the few yoga breathing techniques that uses the mouth. Sitali has a wonderful cooling effect on the entire body. If you can curl your tongue, inhale through your curled tongue like a straw. If you can't (it's genetic so don't fret!), close your teeth together, open your lips, and suck the breath in through your teeth. Again, establish a 2:1 exhale:inhale ratio and continue for about 24 rounds.
  

You may find that these pranayamas alone have a wonderful effect, especially when you focus the breath on the belly and lower back! To continue with the sequence, come gently onto all fours (hands and knees), establish a slow, even breath through the nose. Remember that everyone's body is different! If a pose doesn't feel right or helpful to you, just skip it.

Asanas

• Puppy Pose: From hands and knees, gently walk the fingertips forward. Placing a pillow underneath your head, extend your spine and bring your head down onto the pillow. Continue to breath deeply, filling the lower back on each inhalation, and try to avoid collapsing in the lumbar spine (i.e. don't curve your lower back but try to keep it straight and elongating). After 10-20 breaths, come back to all fours.
  
• Thread-the-needle: From all fours, inhale and bring your right arm up to the right side. Exhale, and bring the arm down through the gap between your left hand and your body. Extend the right arm to the left side, palm facing up, and bring the right shoulder down to the mat. Work with the positioning of the left hand to find the ideal stretch for you. Breathe deeply into the lower back for 10 breaths, then inhale back to centre and switch sides.
  
• Supported child's pose: from all fours, bring your feet together and your knees apart. Place a bolster or pillow between your legs to support your pelvis, and place another underneath your belly, chest and head. Gently ease your weight back and down towards your heels and stretch your arms out in front of you or let them rest to either side of the body. Stay as long as you like, breathing deeply.
  
• Cat and cow: When you're ready, come back to all fours and gently ease tension in the lower back with 5 repetitions of cat and cow: inhaling, let your lower back curve downwards and look up, exhaling, curl your spine towards the ceiling and tuck your chin to your chest.
  
• Sunbird pose: From all fours, come down onto your elbows. On an inhalation, lift your right leg and stretch it out behind you at the same height as your hips. Exhale, bring it down, then inhale the left leg up. Repeat 3-5 times on each side, focusing on extending the back, not curving it (don't lift the leg so high that you feel strain in your back!)
  
• Supine pigeon with support: From all fours, bring your right knee forward between your hands, with the foot towards the groin, and stretch your left leg out behind you. Place a pillow or bolster inside your right knee. Lengthen the torso and extend forward, resting the chest and head on the bolster. In addition or as an alternative, you may also want to put a small pillow underneath your right hip. Stay here for 10-20 deep breaths, then switch sides.
  
• Seated side stretches: After pigeon, come to a comfortable cross-legged position. Bring your left hand to the left thigh or to the floor, and on an inhalation, reach your right arm up in the air and gently stretch it towards the left hand side. Repeat on the other side. You can stay in each stretch for 5 breaths or you can alternate sides with the breath.
  
• Supta virasana with support: From your seated position, come onto your knees. Keeping your knees parallel and close together, gently grasp your calves and help the lower legs come to the outside of your thighs and come to sit between your legs. You can make this easier by a) placing pillows or bolsters underneath you until you can sit comfortably, or b) placing a folded blanket across your calves before you sit back. You may also want to place blankets or pillows underneath the feet if you feel discomfort there. Now, place a pillow or bolster behind you and grab a blanket or small pillow to support your head. Gently lean backwards, adding pillows until you can recline comfortably. Place the last pillow underneath your head, and bliss out in this restful version of Hero pose.
  
• Supported child's pose: Counter the back-bend in Supta Virasana with another 5 breaths in child's pose. Then...
  
• Upavista konasana against the wall: Come to sit with your back to a wall. You can sit on a pillow and place another at your back for added comfort. Bring your legs wide apart, toes lightly flexed. If you have stomach discomfort, you may want to just stay there, breathing deeply into the stretch. If you feel comfortable, you can place a bolster in front of you and gently elongate the spine as you bring your chest and head to rest on the bolster. Take 10-20 breaths here.
• Baddha Konasana against the wall: From upavista konasana, inhale back to centre. Bring the soles of your feet together, placing two blocks or pillows under each knee. Bring your hands to your sides or grasp your feet or ankles, and take 10-20 deep belly breaths in this pose. You may also wish to use a yoga strap wrapped underneath the feet and around the lower back for additional support.
  
• Resting half moon: From baddha konasana, move away from the wall. Bring both feet to the left hand side so you are sitting on your right hip, and place a pillow or bolster next to the right hip so the long side is along your right thigh. Slowly bring your hands to the right side and lower yourself down sideways until you are lying over the bolster on your right side. Scissor your legs and stretch your arms out overhead. Take 10-20 breaths and repeat on the other side.
  
• Pavanmuktasana: Come to lie on your back. Inhale, bringing your right knee up towards your chest and gently pulling it towards the outside of your right shoulder. Take 5-10 breaths, and then switch.
  
• Legs up the Wall pose with support: For this version of legs up the wall pose, you want to place a large pillow or bolster underneath your lower back, and another under your head and shoulders. Make the support so that your hips are lower than or even with your belly, but not higher. If you don't have a wall you can also replicate this pose by lying on the floor with your lower legs resting on a chair (knees bent). Stay as long as you like.
  
• Supta Baddha Konasana with support: Finally, to finish off, bring the soles of your feet together again. Place a large pillow or bolster behind you and blocks or supports under each knee. Lie back and place an additional pillow under your head. Top it off with an eye mask and relax into supine bliss!!

I hope some of you will find that helpful! What about you, readers? What works for you and your loved ones during that time of the month?

Restorative Flow: Gentle

Hi all, I have been offline a lot this week due to overwork, and no connectivity on my internet. When my life runs away with me, I often turn to restorative Yoga to help me bring back the balance into my mind, my body and my day.

So here is a gentle restorative sequence that should leave you refreshed and, well, restored.

Before You Start:
Turn down the lights, light your favourite incense or essential oil, and put on some mellow music... I highly recommend Jai Uttal and Ben Leinbach's "Loveland" for smooth, entrancing listening.

Props:
This sequence works best with the help of a few props, especially: one or more blankets, rolled up; one or more yoga blocks or big books; a yoga strap or any exercise strap or bit of fabric; and some large pillows.

The Sequence:

Begin this sequence by lying on your back, hug your knees to your chest, and gently rock side-to-side on your sacrum (the hard part on your lower back). Hold each pose for as long as you like - I recommend at least 5-10 long, slow breaths in each pose.
• Happy baby pose (Keeping your feet close together, let your knees come apart and gently pull your knees towards your shoulders. Then, keep your knees bent and raise your feet up towards the ceiling. Either keep holding the thighs orgrasp the bottom of your feet from inside, and gently pull the feet towards you)
• Supta padangusthasana I (Bring your left foot to the ground. Loop your yoga strap around your right foot and gently lift the right leg towards you.)
• Supta padangusthasana II (Grasp both ends of the strap with your right hand and slowly let your right hip open up, lowering your right leg to the right hand side. Place a block or pillow under the right foot, and look back out over your left shoulder.)
• Repeat on the left-hand side, then come to sitting.
• Seated Twist (Bring your right hand to the left knee and twist gently to the left side, then do the other side)
• Cat and Cow, 5-10 rounds (Come to all fours. On an inhalation, let the lower back curve downwards and look up, on an exhalation curl your back upwards and bring your chin to your chest).
• Downward Facing Dog (optional. Can also be done with your head resting on a block, OR your hands resting on a chair for a more restorative version).
• Supta kapotasana (reclining pigeon - from Down Dog, inhale, stretch the right leg behind you, and then exhale and bring the right knee forward between your hands. Exhale, and slowly lower yourself forward and down. After 10-25 breaths, inhale up to centre, step back to Down Dog, and repeat on the left-hand side).
• Paschimottanasana, supported (Come to sitting, with your legs together. Place a rolled-up blanket under your sitting bones, and another under your knees. Place one or more pillows on your legs. Inhale and stretch gently forward, exhale and rest your head and torso on the pillows for 10-25 breaths).
• Baddha Konasana, supported (Inhale back up to sitting. Bend the knees, bringing the soles of the feet together. You can loop a yoga strap around your feet and then back around your sacrum, tightening it to ease the stretch. You can also place pillows or yoga blocks under your knees).
• Upavista Konasana, supported (Bring the legs wide, and bring a yoga block or a bolster/pillow in between the legs. Inhale and reach forward, exhale and rest your torso and head on the pillows.)
• Janu Sirsasana (From upavista konasana, bring your right foot to the inside of the left thigh. Place the rolled-up blanket under your left knee, and a pillow over your left leg, and then gently stretch forward over the extended leg, resting on the pillow. Repeat on the other side.)
• Supported Bridge Pose (Lie on the mat with your knees bent. Inhale and gently lift up your hips, placing a yoga block underneath your sacrum for support. Keep your spine lengthening, and breathe deeply and evenly into the belly.)
• Half Shoulderstand (Before you begin, lie in the middle of your mat and place a chair or yoga block at the head end of the mat. Place a folded blanket under your shoulders. Inhale, lifting your hips up and supporting your hips with your hands. Let your legs stretch behind you, leaving you balanced and light in this pose. See my previous restorative sequence post for more details!)
• Plough Pose (From shoulderstand, bend the knees slightly and let your legs come down behind your head. Rest your feet on the chair or yoga block.)
• Fish Pose (Gently roll back to the mat and come to sitting. Place a yoga block or small pillow in a way that it will support your upper back. Gently lean back onto the block so your back and shoulders are supported but your head can hang back.)
• Supta Baddha Konasana (Lying down, bring the soles of your feet together. You can prop your head up on a pillow and support yourself with pillows or blocks under the knees. Close your eyes and turn up the music!)
• Savasana (Indulge in a long, restorative savasana for best results).

Enjoy!

Restorative Flow

I have been struggling with a head cold these last few days, so yesterday I swapped my morning Ashtanga with an evening restorative flow. This one is for a practitioner who is used to a fairly dynamic routine and is looking for deep stretches in a restorative practice... I'll post a more gentle one soon, I think!!

You will need: several pillows or bolsters, a yoga strap, yoga blocks (Harry Potter also works...), a thick blanket and an eye-pillow. Put some nice essential oil on (jasmine or lavender are lovely for relaxation) and go with the flow! Remember, the breath is the most important element of this flow, so take time to establish smooth, deep breathing.

Restorative Flow: Intermediate

(From left to right: Top Row: Supta Kapotasana with pillows, baddha konasana with blocks, paschimottanasana with pillows, Krounchasana.
Middle Row: Preparing the block, Ardha Salamba Sarvangasana, Supported Halasana
Bottom Row: Bridge pose with a block, Setu Bandhasana with block, Supta Baddha Konasana with pillows and blocks.)

• Sukhasana (easy pose) and Brahma Mudra
  
• Child's pose (10 breaths)
• Inhale to all fours and do Cat (exhale) & Cow (inhale), optionally adding bent-knee lifts
• Exhale to puppy pose (5 breaths), or inhale to all fours and exhale to Downward-Facing Dog (5 breaths)
  
• Kneeling Sun Salutations A & B variations (see the unsinkable Suburban Yogini's variation of these for a good place to start!)
• From standing, take Utanasana for 5 breaths, then move back to Downward-facing Dog
• Inhale and lift the right leg behind you, then exhale and bring the right knee forward and place it between the hands. Inhale, open up the chest, exhale bring the elbows and head down for Supta Kapotasana. Place a pillow under the head and remain here for 10-25 breaths. You can also use a pillow under the hips. Then push back up to downward facing dog, and do the left side.
• From downward-facing dog, come to sit on an exhalation by bringing the right foot halfway forward, crossing the left ankle behind it, and lowering down to a cross-legged position. Take a few breaths here, and then come into:
  
• Baddha Konasana (seated), 10-25 breaths. You can use a strap (around the outside of the feet up and around the lower back) to take the tension off, and also prop up your knees with blocks and pillows.
• Paschimottanasana with support, 10-25 breaths. Straighten the legs and place a large pillow or bolster over the legs. Inhale and lengthen the spine, exhale and fold forward, resting your head and/or torso on the pillow. Keep the feet and toes slightly relaxed and allow for a deep stretch.
  
• Upavista Konasana, 10-25 breaths. Bring the legs wide apart and place the pillow or bolster between them. Inhale and lengthen the spine, exhale and fold forward, resting your head and/or torso on the pillow.
  
• Triang Mukaekapada Paschimottanasana. Bend the right knee behind you (ardha virasana) and bring the pillow over the left leg. Try to keep your hips in line as you fold forward over the left leg on an exhalation, and remain there for 10 breaths. Come back to sitting, bend the left knee and then grasp ahold of the left foot and lift it towards you while extending the leg for Krounchasana (Heron's pose), 5-10 breaths. [You can also use a strap around the left foot, and if you have knee issues, do this pose with the right leg straight or the knee bent towards you.] Focus on lengthening the spine and look up towards your toes. Release the left leg, and unfold the right leg, bringing the right foot inside the left thigh. Open up the right hip, inhale and centre yourself over the left leg, and exhale folding forward into Janu Sirsasana. Use a pillow under the head and torso and remain here for 10-25 breaths. Come back up to a seated position, bend the right knee towards you and place the right foot to the outside of the left leg. Then bring your right arm behind you, left arm on the right knee, and twist to the right-hand side for Ardha Matsyendrasana. Come back to centre and repeat all four poses on the other side.
  
• Setu Bandha Sarvangasana (bridge pose). Exhale down onto your back with the knees bent. Bring the feet close in to the sitting bones, hip-width apart, and inhale up into Bridge pose. Place a block under your sacrum to give you some support, and stay here for 10-25 breaths. You can also try a variation: place the yoga block on the mat so that the long thin side is facing up and parallel to the mat. Lift up your hips and place the block so that it runs from your tailbone up your spine. Gently extend the legs and release your head backwards so the crown of the head is moving towards the floor. You can adjust the block up and down your spine depending on what feels best for you. Stay for 10 breaths. To come up, bend the knees, lift up the hips and remove the block. When you are done, hug the knees for at least 5 breaths.
• Fold up a blanket and place it under your torso from the upper back to the shoulderblades. The shoulders should be resting on the blanket, the head on the mat. In addition, place a yoga block at arms length behind the head. Lift up the hips and support them with your hands, extending the legs upwards and back at a 45 degree angle for Ardha Salamba Sarvangasana, half-shoulderstand. Keep the neck long and either bend the knees or extend through the toes. Alternatively, support the lower back and head with pillows and bring your feet to rest up the wall in Viparita Karani. Stay for 25 breaths, then lower your feet down onto the block behind you for supported halasana. [You can use a chair, two blocks, or the wall to make halasana even more restive.] Stay for 10 breaths, then bend the knees and gently roll down onto your back.
• Keeping the left leg bent, inhale and straighten the right leg for Supta Padangustasana I. You can use a strap or your hands to gently pull the leg toward you. Then, straighten the left leg and let the right leg open out to the right hand side for Supta Padangustasana II, looking back over the left shoulder. Repeat on the other side.
• Prop your head and torso up on some pillows and lay back. Bring the soles of your feet together for Supta Baddha Konasana. Support your knees with pillows or blocks, close your eyes, and stay here for 25 deep breaths.
• Extend your legs and cover yourself with a blanket. Put on your eye pillow and a guided relaxation or good tune for Savasana. Stay for approx 10 minutes.

Enjoy!!!!

Detox Sequence

As I mentioned in my last post, here is the Detox sequence, which we workshopped over about 2 hours. I have also included a few things that we didn't do in the workshop, like Neti and Udiyana Kriya, for maximum detox benefit. Lots and lots of twists which are excellent for digestive health! The sequencing is Ashtanga-based, as that's what I am trained in.

Breathe deeply, focus on that 3rd Chakra, and enjoy! Remember, we are talking about assimilation here - taking in from the world what you need, getting rid of what you don't, and thereby making space for new changes to grow from within.

Kriyas & Pranayama
• Jala Neti Kriya (cleaning sinuses with water)
• Simha Kriya (lion's breath)
• Udiyana Kriya (only if on an empty stomach!!) 3-5 times
• Kaphalabati (bellows breath) 3 rounds of 5 for beginners
• Nadi Shodana (nadi balancing pranayama - alternate nostril breathing)

Warm Up Asanas

• Pavanmuktasana (wind releasing pose), each leg, then both legs
• Baharadvaja's twist (kneeling with knees to one side)
• Cat & Cow with leg lifts and twist (bend the knee, grasp ankle with opposite hand and twist back to centre)
• Sun Salutations A & B
• Utanasana, gently swinging from side to side with the breath

Standing Asanas

• Utthita Trikonasana (triangle pose) and Parvritta Trikonasana (reverse triangle pose) - variation: hand on the sacrum, focus on lengthening the spine and twisting
• Uthitta Parsvakonasana (extended angle pose) and Parvritta Parsvakonasana (reverse angle pose) - variations according to level, i.e. low lunge with a twist, high lunge with a twist, high lunge with arm extended forward
• Prasarita Padottonasana (wide legged fwd bend) with twist - arms under shoulders, walk one arm to centre and extend the other up, then switch
• Parsvottonasana focusing on pulling the lower belly in to make space for the forward bend
• Rest in child's pose, then come up to Adho Muka Svanasana (downward facing dog - you can also add a twist here by grasping the back of one shin with opposite hand) and come back to Tadasana
• Ardha Badda Padmottanasana - variation: cross one leg over opposite knee and bend into a hip opener, if possible place both hands on the ground and work the lower belly in.
• Ardha Chandrasana & Parvritta Ardha Chandrasana - using the back foot against the wall for balance (half moon and reverse half moon pose)

Seated Asanas

• Paschimottanasana (seated forward bend) + variations: add a twist by bringing opposite hand to foot, spice it up by lifting the foot and reaching the free hand out behind you!) + Purvottanasana (table-top pose/upward plank pose) as a counter pose for the lower back
• Janu Sirsasana (nose towards the knee stretch) with emphasis on twisting the torso over the extended leg and lengthening the spine
• "Seated gate pose" - from Janu Sirsasana, bring the body back to neutral centre. If your left leg is extended, reach your left arm out and try to place the left elbow on the ground inside the leg. If that feels good, reach the right arm up and over and stretch there for a few breaths. Eventually you can clasp the left foot with both hands and look up, bringing the torso into a deep twist.
• Ardha Matseyndrasana (half lord of the fishes twist)
• Marichyasana C without binding, and then binding with or without the help of a strap

Finishing poses

• Ardha Setu Bhanda Sarvangasana (bridge pose) (for some students Camel Pose is also a good 3rd-chakra backbend!)
• Salamba Sarvangasana (shoulder stand), Halasana (plough) & Matsyasana (fish)
• Supine spinal twists (any variation)
  
• Savasana