Try Shona’s lunchtime yoga sequence – it’ll open your lower back, hips and hamstrings, support digestion and clear the mind
1 Stand with feet hip-width apart, hands in prayer position.
2 Bend knees and lower hips towards the floor.
3 Keep heels on the ground and chest lifted.
4 Bring elbows to inside of knees and press palms together.
5 Hold for five breaths, then release and stand up.
1 Step left foot back three to four feet, square hips to the front.
2 Place hands on hips and lengthen spine.
3 Exhale and fold forward from hips.
4 Place fingertips or palms on the floor or blocks.
5 Hold for five breaths and then repeat on the other side.
1 Stand with your feet wider than hip-width apart, toes pointing out.
2 Shift your weight onto your left foot and bend your left knee, keeping your right leg straight.
3 Lower your hips towards the ground, keeping your left foot flat.
4 Keep your chest lifted and spine straight and clasp your hands in front of your chest for balance.
5 Hold for five breaths, then straighten your left leg and return to standing.
6 Repeat all steps on the right side.
1 Lie on your back with your legs out.
2 To make it easier, bend your right knee, place your foot on the ground.
3 Lift your left leg and interlace your fingers behind your thigh.
4 Straighten your left leg as much as possible, keeping your shoulders and head on the floor.
5 Flex your left foot and gently pull towards your chest, feeling a stretch in your hamstring.
6 Hold for five breaths, pulling the leg closer with each exhalation. Release, repeat on the other side
1 Starting on hands and knees, bring your big toes together and sit back onto your heels.
2 Lower your forehead to the ground, arms extended in front.
3 Relax your neck and shoulders, feeling the stretch in the spine and hips.
4 Hold for 10 breaths, before returning to work.
An international leader in the yoga community, personal trainer, yoga teacher and author of The Vertue Method. shonavertue.com
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