In 15 minutes… release festive aches & tension

Kinks and knots get unravelled with yoga expert Emma Harding’s (emmaheroise.com) stretch and breathe routine that anyone can do.

TO CALM YOU Sit comfortably, place your hands on your ribs and take five relaxing breaths, expanding and filling the lungs with fresh, energy-boosting oxygen.

TO RELEASE THOSE ARMS Bring arms up, catch fingers in front of you with left hand and gently move elbows away from each other. Sit tall. As you breathe in, gently pull; breathe out and release. Repeat five times, switch hands; repeat.

TO EASE BACK AND HIPS Lie down with legs bent, knees over hips. Breathe in, slowly peel your spine off the floor and raise hips high. As you breathe out, slowly lower hips down. Repeat five times. Now breathe in, raise hips, clasp hands under the body and stay with hips raised for five breaths; peel the spine down.

TO DE-STRESS YOUR SHOULDERS Come to kneeling and sit tall, shoulders relaxed, breathing fully in and out.

Clasp hands behind you, reaching them towards the floor, easing shoulders back and down. As you breathe in, move the hands away to increase the stretch. As you breathe out, let them lower; repeat five times. On the last time, keep the arms raised for five breaths.

TO RESTORE ENERGY Sit comfortably, rest backs of hands on thighs, index finger and thumb touching, palms up. Eyes closed, enjoy 10 full breaths in and out, neck extended, spine long, heart lifted, hips and pelvis grounding down. You’re ready for a fine festive season…