With a new episode published every Monday, our new fitness series showcases a range of fun and easy-to-follow workouts designed to reinvigorate your lifestyle.
In this, the fourth video in the series, Frame instructor Emily-Clare Hill takes you through a simple series of exercises designed to clear your mind and ease stress.
Some of the calming poses demonstrated in this episode include child’s pose, waterfall pose and a supported bridge – watch the video above for guidance and read the full descriptions below.
Last week’s episode focused on an on-the-go workout routine using a resistance band.
Check with your doctor before you start any exercise regime.
Reclining Bound Angle Pose (see 00:06 in the video above)
- Reduce sensory stimulation (light and sound) by closing your eyes.
- Practise this posture by bringing the soles of the feet together.
- Lay the knees out wide, practise without force and allow the body to just be
- Maintain a steady flow of breath.
- Hold the pose for two minutes.
Child’s Pose (see 00:50 in the video above)
- Begin kneeling with knees positioned hip width apart.
- Walk the torso forward, extending the arms out into the mat.
- Allow your heart to melt towards the earth as you sink the sitting bone onto the heels.
- Release all muscular tension and hold for two minutes.
Seated Forward Fold (see 01:25 in the video above)
- This pose is often practiced when the body is warm and helps to relieve stress.
- Start seated and extend the legs in front of you.
- Raise the arms up to lengthen the spine.
- Flex the toes up towards the ceiling.
- If your hamstrings feel tight, soften up the knees.
- Release the torso forward over your thighs and let the head hang.
- Hold the pose for two minutes.
Supported Bridge Pose (see 02:06 in the video above)
- Lay in a supine position with your head below your heart.
- Bend the knees and keep your feet flat on the mat.
- Pressing the hips up towards the ceiling, slide the block in and place under the lower back.
- Relax your arms and shoulders down by your side.
- Release the weight of your lower back down onto the block.
- Hold for two minutes.
Waterfall Pose (see 02:47 in the video above)
- Stay in the supported bridge pose and pull the legs into the chest one at a time.
- Find your balance and then, one at a time, raise both legs towards the ceiling over the hips.
- Maintaining a steady softness, hold the pose for two minutes.
This series was filmed in conjunction with Frame, a group of five London-based fitness studios offering over 1,000 classes each week spanning fitness, dance, yoga, pilates and barre.
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