This is a great, gentle way to either start or end the day. You can practise from 10-mins to 30-mins. Hips and Hearts is a great start for any new or experienced yogi.
1 –Starting in Balasana (Child’s pose) take 5 deep breaths in and out through your nose, drive your sit bones down towards your heels and walk your fingers to the top of the mat, with your fingers spread wide and your palms pressing down into the mat.
2 – Slowly moving into Anahatasana (Melting Hearts) come onto your knees, place them hip width apart and draw your heart and chest back down towards the mat with your chin resting gently on the mat. Hands to the top of the mat with your fingers spread wide. Take 5 deep breaths.
3 – Drop your hips slowly down towards the mat, lengthen through the legs, press the tops of your feet and toes into the mat and come into Salamba Bhujangasana (Sphinx pose). Take 5 deep breaths.
4 – Then slowly extend the arms to the top edges of the mat and slightly press the hands down into the mat with your belly tucked in and your navel drawn towards the back of your spine. Stretch through the front chest and open your heart as you rest in Seal pose (yin variation of Bhujangasana) Take 5 deep breaths.
5 – Push your body back into Child’s pose this time with your hands facing towards your feet resting down by your side and your knees close together. Forehead rests on the mat for 5 deep breaths.
6 – Engaging your abdominals, navel tucked towards your spine, take a deep inhale and raise yourself onto your knees and lift your hands above your head, reach the fingertips up towards the sky, press your feet into the mat and then create a little backbend by pushing your hips forward and reaching your hands up and beyond your head. Take 5 deep breaths.
7 – Release the body back down onto the mat and land back in Balasana. Repeat the whole sequence between 5-10 times for a full body stretch, lower back, chest, heart opener, hips and spine, whilst accompanied by deep inhaling and exhaling through the nose.
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