Wash your troubles away with this three-step sequence from yoga instructor Candace Moore
Yoga is a great way to improve your mood with studies proving it increases GABA levels, an amino acid which is vital for a well-functioning brain and central nervous system, plus it helps to promote feelings always best to start with a seated centring,” says Candace Moore, author of Namaslay (£30, Victory Belt Publishing). “Centring can be anywhere from 30 seconds to a few minutes and during that time, you’ll want to sit tall and breathe deeply. With each inhale, see if you can sit a bit taller and lengthen your body through your spine. With each exhale, feel yourself more firmly rooted into your yoga mat. This visualisation should help you feel empowered and calm.” After the centering, begin the following short yoga sequence to calm your mind and body, while simultaneously bringing a sense of empowerment and strength to your overall being.
Begin standing with your feet a little wider than hip distance. Hinge at your waist and bend your knees slightly. Grab opposite elbows and let your entire upper body be very heavy. As you breathe, intend to lengthen through your hamstrings. Stay here for three to five breaths before moving on.
Begin in a lunge position with your right leg forward and left knee on the mat. Sink low with your hips and lift your arms are you inhale. Lengthen through your spine and puff your chest out slightly. Breathe slowly and deeply, imagining that your breath is like a comb, untangling any tension and tightness you feel. Stay here for three to five breaths before taking it to the other side.
Begin by taking a big step forward with your left foot. Turn your right foot 90 degrees to the right so that your hips are open and facing the long edge of your mat. Then open up your arms so they're parallel to the ground with your left arm forward and right arm back and palms facing down. Gaze over your left middle finger as you relax your shoulders away from your ears. Make your arms long and strong so that if someone tried to push them down, they wouldn't go anywhere. Breathe three to five breaths in this pose before switching sides.
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