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Morning yoga routine
15 minutes
Elinor East, Senior Musculoskeletal Physiotherapist, shows us an excellent way to start the day with a morning yoga routine.
Standing, take a slow, deep breath.
Find your alignment.
Slowly roll down vertebrae by vertebrae, drawing in your deep lower abdominals.
Repeat to warm up your spine.
Walk your hands forward taking your weight through your core and evenly through your upper body.
Tilt your pelvis forwards and backwards, drawing in your deep lower abdominals then releasing, extending the spine.
Repeat.
Find your centre in a tabletop position.
Draw your knee into your chest and extend the leg, lengthening it.
Repeat 10 times.
Switch legs.
Repeat tilting the pelvis forwards and backwards, releasing the back.
Push up onto your hands into downward dog.
Pedalling the feet, stretching your calves and hamstrings.
Walk forward into long plank.
Hover and hold.
Using your deep abdominals return to your knees and release the lower back into child's pose.
Reach your arms forward and long while slowly rotating your head and neck.
Push back into downward dog.
Ready to draw your foot forward in between your hands, opening up through your pelvis.
Lean slowly over to the side stretch and hold.
Repeat on the other side.
Push yourself back into downward facing dog and pedal the feet once again.
When you feel ready lift the right leg up and over the left hip into three-legged dog.
Push that leg away.
Switch legs.
Walk into full plank.
Hold a strong position then release back into child's pose.
Push back up, scooping in the deep abdominals then roll up into standing.
Slowly come into lying, resting on your back.
Find your neutral lower back position by drawing your deep abdominals in towards your spine.
Slowly tilting the pelvis forwards and back.
Float one leg at a time into a 90 degree knee and hip angle.
Start toe tapping with a strong pelvis stability.
Then work your way into pressing your legs out for deeper abdominal work.
Relax and find your centre.
Follow up by drawing your knees to your chest and rocking side to side.
Slowly roll up vertebrae by vertebrae into bridging, scooping through your abdominals and using your bottom muscles to initiate the lift.
Repeat slowly 10 times.
Hold a strong bridge position then stretch your arms overhead.
Repeat 10 times.
Follow up by drawing your knees to your chest and rocking side to side.
Open up your hip and rest it on your opposite leg.
Pull it gently if tolerable into your chest, stretching through your glutes.
Hold and repeat on the other side.
Roll onto your side and push up into standing.
Rolling up vertebrae by vertebrae, slowly return with a deep long slow breath.
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