GENTLE MOVES
Yoga teacher Emma Harding has a sequence that can top and tail your day. It’s perfect for energising your morning and calming you at night, pre-bed.
Emma’s easy sequence…
Stand tall, arms at sides, then lightly bring the backs of your hands together in front of the thighs, inhale through the nose and bring hands up towards the ceiling. As they reach the top (back of hands together) open the palms outwards, exhale and bring hands down. Backs of the hands touching at the starting point. Now enjoy six centering breaths.
Next, stand with feet hip-width apart, knees soft, core toned. Start to twist right to left from the waist, the neck, head and shoulders, joining in as you allow the arms to lead the way and softly flap against the body, massaging the internal organs and systems – the kidneys, liver, digestion, circulation. This helps to free the energy in the body and release the spine. Enjoy for a minute or two.
Now shake it off with the body reset:
■ Stand with feet hip-width apart, begin a gentle shaking release to the right foot, leg and thigh – as energetic or meditative as you like. Do the same on the left leg.
■ Take the shake to the right hand, arm and shoulder, then the left.
■ Shake the hips, bottom and thighs; feel the flesh jiggle and release…
No one’s watching, so go where your instincts take you – head, neck, spine, the whole body shaking, releasing and resetting the body. Moving this way makes you smile and can be very calming.
After the shaking, sit on a meditation cushion or bolster, crossed-legged if you can or comfortably with the spine tall. Notice your heart rate as you settle. Notice your breathing as it slows… engage with a soft smile on your face and rest with your eyes closed to centre you.
EMMA’S TIP: Create a timed playlist for this practice. A gentle track to start, a fast track for the shaking, then a slow track for the meditation.
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