Yoga expert Howard Napper takes us through a 5-minute chillout session.
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Howard Napper: So we're going to start off by just sitting on the floor. Sit comfortably with the legs cross. If you need a little bit of support behind the hips, just take a cushion or a block. Wedge the back of the hips, so the pelvis is forward. Align the spine, chest and shoulders balancing above the pelvis. The body comes into neutral. We're now going to bring the mind into neutral, bring the venous to the breath. If you want to place the hand on the abdomen, you can start feeling the movement of the breath. Inhalation, exhalation, as you inhale that the abdomen expand, as you exhale that the abdomen contract. Fluid movement with the breath. Then gently release on, you can lean forward to release the lower back. Remove your support. Then come down and lay on your back. Bring the knees towards the chest, you can hug the knees, relax the thighs, release the hip joints, just tuck with chin and let the back of the neck lengthen. Place the left foot flat on to the mat and keep hold of the right knee. Again, release the hip, allow the knee to come gently towards you, inhaling and exhaling. Then slowly and gently extend the left foot towards the wall in front of you, extend down through the heel, and the toes pointing up towards the ceiling. Place the right foot on the floor, bring the left knee in towards the chest, same on the other side. Work with the breath inhaling and exhaling. Then slowly extend the right leg heel toward the wall in front, toes up towards the ceiling, gently let the knee come a little closer towards you, good. Bring both feet flat back on to the floor, arms above the head, take over the wrist, feet hip distance apart. Then as you exhale, bring the hips up towards the ceiling. Just keep the hips in straight line between the knees and the shoulders. Let the weight go down through the feet, let the weight go down through the shoulders, inhaling and exhaling. Then slowly bring the hips back down, let them rest on to the floor.
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