Yoga expert Howard Napper takes us through a 5-minute dynamic session.
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One is on the breath as you come forward through the center line ones again. Knees forward, release the arms at the back of the head. Bring the hands along the side of the feet this time were going to straighten the legs. And also straighten the spine, were going to do a very active forward bend here, up the chin and at the back length. And both knees and step the right foot buckle on the mat. Right, then onto the mat, the pelvis back slightly before you launch forward at the chest and shoulders open and just look towards the horizon, straight the left foot back along the side of the right and to what's called the downward facing dog and shoulder distance apart, feet and head distance apart. That’s going to do the first one of many, so if you want to start with bending your knees to release the lower back. Also you're knees and bend it straight. Release in the pelvis and then the joint to come down onto your knees. Ones in your front get the hands out in front of you and bring both hands over towards the right hand side. About 45 degrees so this is a side bend help you out through the left way, left of the ribs and that side of the spine. And use the breath to work from the inside as you inhale and exhale. Come back to the center and go to the left hand side, so real expansion through the ribs as you expand and contract as you exhale. Come back to center. Spider the fingers towards the one in front of you, lifting the rib cage and then extend the tail bone back towards the wall behind you. Swift the hands in front of you, onto your elbows, shoulder distance apart. Take in the right hand just in front of the left, left hand along the side with the elbows straight, lifted it off the mat. And very gentle backbend; take it a little bit further you can top the toes underneath heals and then gently lifting the knees in fires off the mat. Inhalation, exhalation, come back down bring the hands along the side of the chest and then lift backup on the side of knees, chest and hips at the same time. But the toes under back into your downward facing dog, I have the knees bent, release the pelvis and then straighten the right leg. Were going to take tailbone over towards the left wall, so cocking the hips pointing the tailbone over towards the left side of the room, back to center, straighten the left leg and the right tailbone end towards the right. Center, bend both knees, and step in my foot forward between the hands, back knee onto the mat and then launching for just the release of pelvis looking towards the horizon.
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