20-MINUTE WORKOUT

Try these simple exercises for 20 minutes every other day – or every day if you already have an exercise routine. Listen to your body. If you feel discomfort, stop or don’t go as deeply into the pose. If you have any concerns, consult your doctor before trying this or any new routine.

1 Connect to the breath Focusing on your breath is an ideal way to centre yourself and settle into the practice. Do this exercise with your eyes open or closed.

1 Place your feet firmly on the floor, hip distance apart, and straighten your spine.

2 Gently roll your shoulders back, open your heart area. Let your hands rest on top of one another.

3 Take deep cleansing breaths in and out through the nose.

4 Continue this breathing for a few minutes or until you feel ready to begin.

2 Neck & wrist rolls Warm up the body with some gentle circular movements to loosen tight muscles.

1 Move your chin slowly down to your chest, then raise your chin so your head falls backwards – be mindful of your natural range of neck movement.

2 Move the head from side to side. Look left, look right.

3 Gently circle the wrists one way, then reverse.

3 Cat and cow This exercise promotes flexibility in the spine. Don’t pause the breath between the cat and cow, try to create one flowing movement.

1 As you inhale for cow, lift your chin up to the sky, open your chest and squeeze your shoulder blades together.

2 As you exhale, move chin to chest, round your back and pull in your abdomen. Repeat the cycle two more times.

4 Gentle mountain These stretches tone muscles in the upper arms, chest and shoulders.

1 As you inhale, lift your arms above your head. Bring hands together.

2 On the exhale, lower the arms behind you – go as far as is comfortable.

3 After a few breaths with bent arms, release the arms and come back to a seated position.