Try Shona’s lunchtime yoga sequence – it’ll open your lower back, hips and hamstrings, support digestion and clear the mind
Shona VERTUE
An international leader in the yoga community, personal trainer, yoga teacher and author of The Vertue Method.
MALASANA
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.
PYRAMID POSE
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.
COSSACK SQUAT STRETCH
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.
RECLINING HAMSTRING STRETCH
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
CHILD’S POSE
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.
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