Summer Yoga Flow

There are lots of benefits to a regular yoga practise. It can help with stress management, anxiety, mindfulness, strength and flexibility. Here are some simple poses that you can use as part of a quick morning flow inspired by Yoga Venue, Oxford.

Gentle stretching

Lengthen your arms up to the ceiling and feel the gentle stretch down both sides. Add a simple side-stretch by tilting the arms to the left then the right. Hold for one to two breaths each side.

Next, inhale to lengthen the spine, continue stretching your arms up to the ceiling and then bend forward from the lower spine and reach your arms down to the floor. Place your hands or fingertips on the floor to support you, if needed. Hold for three to four breaths then come back up to standing position.

Cat/Cow

Come onto your hands and knees to form a table top. Arch your back towards the ceiling to create the ‘cat’ then curve it down towards the floor to create the ‘cow’. Repeat the ‘cat’ and ‘cow’ movements four times.

Downward-facing dog

From the tabletop position, tuck your toes under and lengthen your legs to a downward-facing dog. Hold for two breaths.

Spine-stretching

Step your feet forwards from the downward-facing dog pose and hold a forward stretch. Bend your knees if needed. Take three breaths.

Final relaxation

Gently release from your forward bend and sit on the floor. Place your feet hip-width distance apart, arms by your sides and palms facing upwards. Close your eyes and completely relax for up to five minutes.