FORWARD FOLD

Perfect for outside of the car or whilst stopping at the service station, a forward fold is great for calming the mind and deeply stretching and lengthening the hamstrings and calves.

Stand tall, then exhale as you bend forward at the hips, lengthening the front of your torso. Bend your elbows and hold on to each elbow with the opposite hand. Let the crown of your head hang down. Keep a slight bend in your knees. Breathe and stay here for a few moments. To release, place your hands on your hips. Draw down through your tailbone and keep your back flat as you inhale and return to stand. Take your time to unravel, starting with your tailbone, then your lower back, mid-back, upper back and neck. When you get to the top, take a few slow rolls of your shoulders up, back, down and round.

NECK ROLLS

Perfect for both the passenger and the driver, neck rolls relieve tightness and soreness in the neck. Brace your core and pull your shoulders down and back. Tip your head gently to the right side, lowering your ear toward your right shoulder. Hold the stretch there. Roll your head gently forward, dropping your chin toward your chest. Hold. Then finish with the left side. Repeat an equal number on both sides.

MODIFIED SEATED CAT AND COW

To release tension of the neck, spine, shoulders and back a modified seated cat and cow can work wonders. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a “cow.” Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a “cat.” Repeat several times.

WRIST ROTATIONS

For wrists, try gentle rotations in small circles – one way for a few rotations, then reverse. You can also try a supported stretch – use one hand to gently bend back the palm of your other hand until you feel the stretch in your wrist. Repeat on both sides.

EAGLE POSE ARMS

If you’re a passenger on the journey, this stretch is great for targeting the upper back. Reach both arms out in front of you and wrap your left arm over your right, crossing the left elbow over the right upper arm. Place the back of hands or palms together. If this is too much for you, give yourself a hug, hands to shoulders.

PINCHA MAYURASANA (FOREARM STAND VARIATION)

MALASANA (DEEP SQUAT)

ARDHA CHANDRASANA (HALF MOON POSE)

IT IS A CREATION FROM NADINE A “BALANCE VARIATION”

GARUDASANA (EAGLE POSE)

VASTISTHASANA (SIDE PLANK VARIATION)

CAMATKARASANA (WILD THING)

TITTIBHASANA (FIREFLY POSE)

EKA PADA KOUNDINYASANA (FLYING SPLIT)

NATARAJASANA (DANCER’S POSE)

DEEP HIP OPENING

Pigeon Pose provides an intense stretch to the hip rotators and external hip muscles. It helps release tension and tightness in the hips, which is especially beneficial for those who spend long hours sitting or have sedentary lifestyles.

ALLEVIATION OF LOWER BACK PAIN

Pigeon Pose can be therapeutic for individuals experiencing lower back pain. By stretching the hip flexors and releasing tension in the lower back, this pose offers relief and promotes spinal alignment.

INCREASED FLEXIBILITY

Regular practice of Pigeon Pose can lead to improved hip flexibility and range of motion. It helps lengthen and loosen tight muscles, enhancing mobility and reducing the risk of injuries in other physical activities.

IMPROVED DIGESTION

The compression of the abdominal area in Pigeon Pose stimulates the digestive organs, aiding digestion and relieving digestive discomfort. It can also help alleviate symptoms of constipation.

STRESS RELIEF

Pigeon Pose provides an opportunity for deep relaxation and surrender. As you settle into the pose, focusing on your breath and letting go of tension, you can experience a sense of calmness and release of stress.

EMOTIONAL RELEASE

The hips are known to store emotions and tension. Pigeon Pose can facilitate the release of emotional blockages and stagnant energy, allowing for emotional healing and a greater sense of emotional well-being.

To paraphrase Joseph Pilates “you are as young as your spinal column – a stiff spine at 30, you are old; but a flexible spine at 60, you are young.”

Our bodies are meant to move in all planes of motion: forward-and-back (sagittal), side-to-side (coronal) and into and out of rotation (transverse). However, in day-to- day life we tend to move only in the sagittal plane, neglecting the other two ranges of motion which can result in our spines becoming inflexible and stiff. Below are 7 exercises to redress the balance, strengthen and stretch the back muscles, encourage flexibility and promote spine health.

Get the best out of these exercises by using the Pilates Breath which connects into and engages the deep stabiliser (core) muscles – abdominals, pelvic floor, psoas (located in the lower lumbar region of the spine, extending through the pelvis to the femur), multifidus (a series of muscles attached to the spine), and the transversus abdominis (the deepest of the 6 abdominal muscles extending between the ribs and the pelvis, wrapping round your waist from front to back) – providing 360- degree spinal support and stability.

The Pilates Breath is a lateral breath; it’s a deep inhale through the nose into the sides and back of the ribcage and an exhale out through the mouth as if blowing out candles on a Birthday cake – whilst pulling the front abdominal wall back to the spine, the pelvic floor muscles up and back towards the spine and the waist in.

THE ROLL DOWN

Objective: To stretch the back extensors and increase range of motion of the spine in forward flexion.

Stand in an upright position – imagine a brick wall behind the back of your head, ribcage, pelvis and heels – with your legs in parallel and hipwidth apart -think size of a tennis ball between the ankle bones -keep your arms in line with your body, palms facing inwards.

Inhale, pause
Exhale allowing your chin to lower to your chest and leading with the head start to peel your spine away from the wall articulating down towards the floor one vertebra at a time. Your head and arms are heavy – they hang from your neck and shoulders.

Inhale, pause
Exhale as you reverse the move rebuilding your spine back up against the wall to the start position. 3 repetitions.

Important note: Knees are soft or bent.

THE SIDE BEND

Objective: To lengthen and mobilise the spine in side flexion.

Stand in an upright position as you did in the roll down, imagining being sandwiched between two brick walls. Place one hand behind your head, elbow bent out to the side and the other arm alongside the body, palm facing inward.

Inhale, pause
Exhale as you gradually arch your spine to one side – think of reaching up and over a massive beach ball so you lengthen your spine upwards and over rather than compressing or shortening any area of the torso.

Inhale, pause
Exhale to reverse the move returning to the start position. 3 to 4 repetitions each side. Important note: Your weight is evenly placed through both feet and the pelvis doesn’t move

SPINE TWIST SUPINE

Objective: To lengthen and mobilise the spine in rotation

Lying on your back with your arms extend out from the shoulders in a T position, palms facing upward. Legs together in tabletop – hips and knees at 90 degrees.

Inhale to move legs and pelvis as one unit to one side.

Exhale to return to the start position. 3 – 5 repetitions each side. Important note: Initiate the move from the abdominals and obliques and whilst your lower body rotates your shoulders are relaxed and the shoulder blades remain on the mat.

BACK EXTENSION

Objective: To lengthen and mobilise the spine in extension.

Lying face down with the head aligned with the spine, arms straight alongside the body palms pressing against the legs and legs together.

Inhale to lift the upper trunk away from the floor.

Exhale to lower upper trunk without touching the nose to the floor. 5- 10 repetitions.

Important note: Keep your head aligned with your spine, abdominals engaged and pelvis still.

PELVIC CURL

Objective: To lengthen and mobilise the spine through articulation.

Lying on your back in a neutral spine position, legs in parallel with knees bent, feet placed on the floor and arms alongside the body palms down.

Inhale, pause
Exhale to tilt the pelvis towards you – imprinting your lower back on the mat– and roll the pelvis and spine up towards the ceiling one vertebra at a time.

Inhale, pause
Exhale to reverse the move, rolling the spine and pelvis down back down onto the mat one vertebra at a time returning the spine and pelvis to the start position.

Important note: Your hips stay level as you articulate up and down and maintain legs in parallel.

THE CHEST LIFT

Objective: To lengthen and mobilise the spine in forward flexion

Lying on your back in a neutral spine and neutral pelvis position with legs parallel, knees are bent, feet hip width apart, fingers interlaced behind the head and elbows out to the side.

Exhale to lift head and chest – allowing the lower back to soften down into the mat but maintain a neutral pelvis.

Inhale, pause
Exhale to lower chest and head returning to the start position. 5 – 10 repetitions.

Important note: Keep your head aligned with spine when lifting into flexion, rest the weight of your head in your hands and maintain legs in parallel.

REST POSITION

Objective: To stretch the lower back and aid relaxation

Kneeling with the legs together, sitting on the heels, chest resting on thighs and arms reaching forward on the floor shoulder width apart and palms down. Breathe freely relaxing the back, neck and shoulders

Perform these exercises 3 times a day – morning, noon and night – to give your spine some love.

Robin Kendall is an experienced mat and reformer pilates teacher. With many years of experience, Robin’s classes are dynamic and challenging, with a strong emphasis on technique, control and focus on the body/mind connecting through breathing. Robin is based at East of Eden in Walthamstow, London. East of Eden offers over 100 classes a week with classes ranging from yoga, pilates, and barre, available both online and in person.

The womb (also called the uterus) is an organ as well as a muscle. In fact, it’s the strongest muscle in the body by weight being able to grow to accommodate a potential pregnancy as well as birthing a baby. Every month it moves through an intricate cycle of growing an endometrium, changing the quality of the womb lining and eventually releasing the uterine lining as a period. This is the menstrual cycle consisting of menstruation, the follicular phase, ovulation and the luteal phase. The womb along with the uterine tubes (also referred to as Fallopian tubes) and ovaries are supported by fascia and connective tissue, which in turn are supported by our muscles. The menstrual cycle itself is part of a series of incredible hormonal events which are not just about fertility but also connected to our general well-being, heart health and bone health. The cycle is pretty amazing! To optimise both womb and menstrual health we can use our yoga and breath awareness. Here I am sharing some of my favourite poses for womb health. With all the poses focus on the breath. When we breathe properly there is movement and flow in the pelvis to reduce or avoid stagnation. The breath is also connected to our nervous system including the vagus nerve and its connection to the uterus. From an āyurvedic perspective, we want to make sure apāna vāyu is balanced. Apāna vāyu is the grounding downward moving energy, or prāṇa. It is the energy responsible for menstruation, urination, elimination and childbirth amongst other qualities. Most of us have a very sedentary life. We sit on a chair whilst working in front of the computer, and then we sit on the sofa watching the telly. Often slouching. I am convinced many of our menstrual, womb and pelvic floor challenges are due to our posture and how we breathe. Our pelvic floor becomes tight and it affects our breathing. Energetically we create stagnation and apāna vāyu becomes imbalanced. Everything is connected; body, breath, nervous system, hormones and how we feel… Yoga and breath awareness are incredible tools to find balance again.

SEATED YONI MUDRĀ MEDITATION

Find a comfortable seat. Make sure you are grounded and stable. I like sitting astride a bolster or cushions in a hero’s pose variation (vīrāsana). This is a pose that also supports apāna vāyu. But you can sit in a chair, sit cross-legged or do any other pose. Bring your hands to the lower abdomen. Place the index fingers just above the pubic bones, palms of the hands touching the lower belly with the thumbs together forming a downward-facing triangle. This mudrā represents the yoni. The yoni is the female reproductive system – vulva, vagina, cervix, uterus, endometrium, ovaries and uterine tubes. It is also the Cosmic Womb from where all of Creation happened. Sit here for a few moments bringing your awareness to your womb space. Feel the warmth of your hands on the lower belly. Become aware of the gentle waves of your breath as you breathe relaxed yet deeply.

SEATED CAT-COW

Creating movement and flow in a seated cat-cow pose is a way to bring awareness and energy to the womb area. As the saying goes “prāna flows where attention goes”. Seated in a comfortable cross-legged position start rocking towards the front of the sitting bones arching the back then shifting towards the sacrum and back of the sitting bones rounding the spine. Allow the movement to arise from the pelvis. You can start to create a more circular spiralling flow. The focus is allowing movement from your pelvic bowl for mobility and flow of the blood and lymphatic circulation in the pelvic area. Please raise your seat by sitting on cushions or support if needed. You can also do this seated in a chair.

MALĀSANA (YOGIC SQUAT)

Squatting is an excellent way to release tightness at the pelvic floor. You want to make it work for your body so perhaps you roll up a blanket under your heels if they are not comfortable resting on the floor. Or maybe you sit on a couple of yoga blocks raising your seat. You can also support yourself by holding on to a sturdy bed frame or perhaps a helpful friend! Once in a relaxed position allow the tailbone and sitting bones to widen. As if the pelvic floor muscles could relax and soften. You are not bearing or pushing down but rather letting go of excessive tightness. Breathe deeply and with ease. This is the apāna vāyu pose. If you are on a heavy period you might want to avoid it during your menstrual phase. It can also be contraindicated if you have pelvic organ prolapse so check with an experienced teacher. But otherwise, it is a wonderful pose to get grounded and allow energy into the pelvis as well as providing plenty of hip mobility.

SETUBANDHĀSANA (BRIDGE POSE)

Bridge pose is an excellent pose to find openness in the front of the pelvis and hip flexors counteracting the sedentary lifestyle most of us have. It also stretches the lower abdomen creating space and ease. When I researched for my book ‘Teaching yoga for the menstrual cycle – an āyurvedic approach’ backbends were often recommended in scientific studies for menstrual health including period pain. They are worth including in your regular practice to prevent discomfort during the menstrual phase and to improve general womb health. There are many ways to practise bridge pose. All start by lying on the floor or yoga mat with the knees bend and feet flat on the floor. Then explore a variation of the following:

• Dynamically you can slowly roll the spine off the floor and gently roll it back in a wave-like flow.
• You can enjoy the traditional variation by lifting the pelvis and part of the back away from the ground and staying here for 3-5 breaths. Rest and repeat three times.
• Or prop lots of cushions, a block or a bolster under the sacrum in a supported bridge pose. Stay here breathing for a minute or longer.

SUPTABADDHAKONĀSANA (RECLINED COBBLER’S POSE)

Sometimes cobbler pose is referred to as Goddess pose. So if that resonates with you, embrace the Goddess-like feel of the pose. In the seated variation, you bring the feet together and let the knees release away from each other. You can add support beneath the thighs. In the reclining variation, you can rest on a bolster or lots of cushions. This pose (specifically the reclining variation) creates space and openness to release tension and tightness around the pelvis and lower abdomen. According to some of the research, which I refer to in my book, abdominal stretching exercises can be an alternative choice to managing painful periods. Perhaps as we counteract some of our sedentary lifestyles with these stretches and allow deeper more complete breaths our womb as well as our hormones can find ease and balance again.

Anja Brierley Lange (BSc, PGDip Āyurveda) is an experienced yoga teacher, Āyurvedic practitioner and teacher trainer. Teaching since 2005 she has specialised in yoga and Āyurveda relating to female anatomy and physiology. Anja is the author of Teaching yoga for the menstrual cycle – an Āyurvedic perspective.

Originally from Denmark, she moved to London and now lives on the Sussex coast where she enjoys being by or in the sea.

Follow @anja_yogini and check yogaembodied.com for courses, classes and inspiration.

The images are from Anja’s book ‘Teaching Yoga for the Menstrual Cycle’ – an Āyurvedic perspective. Photography is
by Pete Muller www.petemuller.co.uk

For lot of us Motherhood and anxiety go hand-in-hand. When you aren’t worrying about the kids – about their fruit eating, verb conjugation, whether or not they will ever leave home – we-re worrying about ourselves. Whether or not we lived up to the impossible targets we set ourselves. How we could have been more patient, less pushy, more kind. This is at its most acute right at the start when you’re suddenly thrust into this new role and your mind seems to be fizzing from morning to night.

I remember scrolling WhatsApp threads to see if anyone was having a hard time like me, worrying that they were (it’s always going to be like this!), worrying that they weren’t (it’s only me!). If you’re at that stage now, know that it is hard. But know that it will change. Nothing is forever. When you find yourself entering into the tailspin of your mind, try this mindful sequence. Before you start, orientate yourself in your room. Lean in to textures around you, your mat or the floor, breathe in the smell of your room. Welcome in all that is there as part of the experience.

The COVID-19 pandemic prompted a collective shift to working from home. Two years on, 30% of the UK workforce are still working remotely at least once a week, with lingering concerns of overcrowded transport and offices. While many enjoy the benefits of zero-commute and extra cuddle time with pets and partners, there’s a potential downside: new or worsening back and neck pain. Even prior to the pandemic, low back pain was the leading cause of workplace absence, affecting some 20-40% of adults. Now, with the NHS under pressure, osteopaths and other manual therapists are noticing a steady

stream of home-workers seeking help with their low back and neck pain. As an Osteopath, yoga teacher and back care course module leader for the British Wheel of Yoga, I’ve spent years studying and working with patients who have back pain. From an evolutionary perspective, our bodies are made to work and bear weight. The spine is inherently strong and can withstand a whole range of physical movement, the demands of modern life included. But, the spine is not designed for stasis.

SITTING IS A MODERN PHENOMENON

The change to home-working means that many people are sitting for hours at a time and moving relatively little. My patients report that after hours spent in front of a screen, they then ‘unwind’ by sitting on the sofa. It’s no wonder that the static tissues are complaining!

Muscles, joints and bones need blood to flow, so movement is essential in keeping them strong and flexible. While the spine as a structure is inherently strong, sitting and slumping brings the weight into the joints at the base of the spine. Compression of these joints can often be the cause of discomfort.

STRESS EXACERBATES PAIN

Stress impacts our spinal health. The last three years have been hugely challenging at many levels, from our personal stories to national and international events.

The world feels less safe today – and this has a knock on effect on all aspects of our health. I’m seeing many more patients with clenched jaws, a key contributor to neck pain, and patients who are having trouble sleeping, which reduces the amount of healing rest their bodies get.

COVID CAN CONTRIBUTE TO BACK PAIN

As we now know, Covid-19 is not just a respiratory disease. Some of the Omicron symptoms include myalgia and arthralgia (https://www. frontiersin.org/articles/10.3389/fphys.2022.813924/full#B90). Coughing can put strain on the neck and low back and being bed bound weakens the muscles.

YOGA AS A THERAPEUTIC TOOL FOR SPINAL SUPPORT

The good news is that yoga-based practices can be helpful. I run an evidence-informed Yoga-based programme in healthcare that brings simple & powerful practices to people with low back pain and starts to unwind some of these issues.

My patients and students see great benefits from yoga, with many reporting improvements in pain, increased mobility and less stress as a result of their practice. The research evidence for Yoga as a therapeutic tool is continually building.

Stretching, strengthening, moving gently, as well as improving breathwork and relaxation techniques can all help. Rather than using yoga as a performance of acrobatic asana, yoga when used therapeutically, can really support your spine. There is a lot of strength in simplicity and it is often the smaller movements that have a deeper impact and it is more likely that we will do them!

Here are my top five tips. No yoga mat is required, and I recommend that all of the practices are performed in a pain-free range. Please see your GP or qualified medical practitioner if you have back or neck pain that isn’t resolving, or if you are unsure of starting new exercises.

“According to the Office of National Statistics, there has been a 31% increase in those signing off long-term sick due to neck and back pain in the UK since the end of the pandemic, with home working cited as a major cause”.

To finish the practice, you can do a few more shoulder rolls and shake your hands and feet a few times before going back to your work.

Matsyendrasana

Sage Matsyendra’s posture

Extend the legs forward. Bend the right leg. Reach the left root below the right leg to the right of the right hip. Step the right foot over the left knee. Twist the torso to the right, reach the left arm around the right knee and take hold of the right foot. Look to the right, relax the face and breathe deeply for 10 breaths. Then practice Matsyendrasana twisting to the left. Relax the face and breathe deeply for 10 breaths

Padmasana

Lotus posture

Extend the legs forward. Straighten the spine. Bend the right leg and place the right foot on the top of the left thigh, close to the left hip. Then bend the left leg and place the left foot on top of the right thigh close to the right hip. Extend the arms, with the palms of the hands facing upward and rest the back of the hands on the knees. Touch the first fingers to the thumbs for jnana mudra, the mudra of knowledge. Relax the eyes and breathe deeply through the nose for 10 breaths. Padmasana is a wonderful posture for meditation. Meditation practice deeply relaxes the mind.

Meditation

Sit in a comfortable position with a straight spine. On the floor with or preferable without a pillow underneath the hips. Relax the arms and place the hands on the thighs or the knees with the palms of the hands facing up.

Gentle close the eyes and relax the muscles in the hands and face. Direct your awareness to the breath and notice your body breathing, without changing your natural breath. Relax the entire body and rest your awareness on your breath for 5-10 minutes. If your thoughts drift away from your breath, return your awareness to the breath. Then slowly open the eyes.

Shavasana

Corpse posture

For additional relaxation lie on your back with your arms at your side and palms of your hands facing up for a few minutes. Gently close your eyes and relax your entire body.

Yoga Nidra

Yogic sleep

Yoga nidra is an ancient technique which induces very deep relaxation. Lie on your back in Shavasana with your eyes closed, without a pillow. Relax your arms down to your sides with the palms of your hands facing up. Begin scanning your body and relax each body part in sequential order. Begin with relaxing your right hand, right wrist, right forearm, elbow, upper arm. Relax your right shoulder, right side of the rib cage, right waist, hip, thigh, knee, lower leg, ankle and foot. Then relax the right side of your head and face and the right side of your neck. Relax the entire right side of your body. Then relax your left hand, left wrist, left forearm, left elbow, left upper arm and shoulder. Relax the left side of your rib cage, left waist, left hip, thigh, knee, lower leg, ankle and left foot. Relax the left side of your head, left side of your face and left side of your neck. Relax the entire left side of your body. Relax the entire body and remain in this position and state of relaxation for 5 to 10 minutes. Then begin breathing deeply and stretch into your fingers and toes. Reach your arms above your head and stretch down into your legs. Roll to your right side and push yourself up to sitting.