Lie on your back, fold your knees and keep your feet hip distance apart and your knees and ankles are in a straight line.
Keep your arms beside your body with palms down. Gently inhale and slowly roll your back off the floor, pushing through your hands.
Roll in your shoulders and touch your chest with your chin.
Support the weight of your body with your shoulders, arms and feet.
Keep thighs parallel to each other and the floor.
Breathe gently and hold this position for a couple minutes, then slowly roll back down to the floor.
Sit on the floor with your legs spread straight before you, place your hands on the floor a little behind your hips, with your fingers pointing towards your feet.
Lift through your breast bone and lean back slightly whilst stretching your torso.
Exhale, bend your knees and lift your feet from the floor, placing your legs into a 45-degree angle.
Stretch your arms alongside your legs running parallel to the floor.
Hold this position for as long as you can then return to the initial position.
Half Spinal Twist Pose
Sit comfortable in a cross-legged position
Turn your lower body towards the right, extend your right leg and bend your left leg.
Keep your left arm down, away from the body, bend your right hand and place it on the outside of your left thigh
Stay in this position for about 10 seconds and return to initial pose.
Repeat on other side.
Lie on the ground so your forehead is touching the ground.
Bend your elbows and place your hands beside your shoulder, close to your body.
Stretch onto your toes and inhale slowly.
Straighten your arms and raise your chest, curving your spine, keeping your buttocks and shoulders firm.
Hold this position for 20 seconds, then exhale slowly back to the ground.
Side Plank Pose Lie on the ground, on your right side, ensuring your legs are over one another,
Stretch your right arm and elevate your body, and support it with your right hand.
Stretch your left arm out towards the ceiling, turning your head upwards and look at your left thumb.
Stay in this position for about 10 seconds, return to initial position and swap sides.
Stand straight on the floor and stretch your hands up in the air.
Bend your knees and sit down, such that your thighs are parallel to the floor (like you are sitting on a chair)
Stay in this position for about 15 seconds, then return to the initial position.
Camel Post Stand on your shins with your knees hip-width apart.
Lean back and place your hands on your heels, arching your back and allow your head to fall between your shoulder blades. Continue to press your hips forwards to engage the abs, thighs and bottom.
Enjoy this post for 30 seconds
To release place your hands on your lower back to assist bringing your upper body forward.
Downward Dog Pose
Start on your hands and knees, with your wrists under your shoulders and your knees under your heels.
Exhale and lift your hips bringing your body into an upside-down V
Spread your fingers wide and create a straight line from middle finger to elbow.
Lower your heels toward the ground
Drop your head and relax between your arms.
Hold for 30 seconds then come back onto your knees.
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