3. Seated moving meditation
Experiencing meditation through simple movement and further developing the breath. With these arms movements we lengthen the side waist and spine, begin the stretch lightly the intercostal muscles as well as chest and shoulders.
1. From child’s pose, lift yourself slowly and make your way into a cross
legged posture (you can prop yourself onto the block again if you start to
round the spine or slouch through the spine)
2. Start with hands at heart to close down your eyes and come in close
contact with the rhythm of your breath again. Stay for a few moments
until feeling grounded.
3. Inhale take your arms out to the side and then up above the head.
4. Exhale your arms out to the side and then back behind you to interlace
the hands at the small of your back.
5. Inhale your knuckles and down and back whilst staying for the exhalation.
6. Inhale the arms out and up above head again, exhale the hands back
through centre to heart again.
Repeat this moving meditation 3-5 times.
4. Easy sit forward fold
Stretching the hips, glutes and lower back. And – when coupled with breath work can be great for the digestive system.
1. From the seated meditation cross the right leg in front of the left (unless it
already is) and move your heels away from your hips so that when you
look down there is an upside-down triangle shape.
2. Flex your feet (dorsi flex at ankles so that toes curl back and in towards
3. Grounding through your sit bones, inhale lift your arms out and up.
4. Exhale, keeping length through your spine, tilt forward from your hips
and place hands shoulder distance apart in front.
5. Each inhalation whilst down lengthens your spine and each exhalation we
draw the navel gently into the spine and up a little for that beautiful
internal rinsing effect which is great for digestion.
6. Stay five-10 breaths.
Come up slowly and switch sides (left leg in front)
5. Lateral bend
Lengthening the side waist and stretching the intercostal muscles which is a great way to de-stress, improve digestion and expand your breath capacity.
1. From your cross-legged posture, place your left hand down by your left
side and away from your hips a little.
2. As you inhale lift your right arm up above head and then over to the left
side so that you feel sensation all down the right side of the body.
3. Soften your shoulders and depending on intensity you would like, you
could place your left forearm on the ground and / or bend right elbow to
take hand behind head and lean back. Through this, however, endeavour
to keep both sit bones grounded.
4. Stay and breath five breaths.
Come up slowly and take a mindful moment to feel the sensations from that right
side dissolve and soften before taking the second side.
The pause between sides
and just after coming out of postures is powerful.
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Kate Kendall is the Co-Founder and Director of Yoga at Flow Athletic. Follow @activeyogi to be inspired to move into more shapes for better wellbeing.