TODAY’S INSTANT BODY BOOSTER

This is a simple sequence of stretches designed to wake up the body, encourage flexibility and help elongate any tight muscles. No equipment is needed and you can do it in bare feet.

STAND tall with your feet hip-width apart. Bend your knees and inhale deeply as you scoop your arms forward and swing them up above your head, exhaling as you lower your arms out wide to the sides. Repeat three times.

WITH your arms stretched up above your head, grab one wrist with the opposite hand and take it over to the side, stretching one side of the body. Change sides and repeat.

REPEAT the first exercise — standing tall with feet hip-width apart, bend your knees and inhale deeply as you scoop your arms forward and swing them up above your head, exhaling as you lower your arms out wide to the sides. Repeat three times.

WITH arms still stretched above your head, bend your knees slightly and tuck the tail bone under to feel a stretch in the lower spine. Then bend your arms and bring them down so your hands touch your shoulders, elbows facing forward. Next, tuck your head under to curl down to a forward-hanging bend, letting your arms drop down. Bend your knees so that your hands can reach the floor (or to a chair in front of you if that is too difficult). Curl back up to standing position. Repeat.

COME down on to all fours from the forward-hanging bend position. Shift your weight from side to side, then dip your spine by sticking out your bottom (‘cow position’) and push your spine up in an arch (‘cat position’). Repeat.

ON ALL fours with your spine straight, extend one leg out behind you, resting toes on the floor (pictured). Feel the stretch in your calf and hip. Look over your shoulder towards the extended foot. Switch legs.

BACK in the all-fours position, tuck your toes under and push back with your hands into a bent-legged crouch, extending into a ‘downward dog’ (with hands and feet on the floor, a straight back and your bottom in the air) if you can, then walk your hands back towards your feet.

IN THE forward-hanging position with head relaxed, imagine you have a piece of string attached to the back of each shoulder. Lift one shoulder up and then drop down. Repeat on the other side and do this a few times before very slowly rolling back up to standing position. Reach your arms above your head and stretch tall as you inhale, sending your arms out wide to the side with the exhale.

FINISH by interlinking hands behind the back to feel a stretch across the chest. Roll the shoulders.