Happy 9th, all! This is one of my favourites of these capsule practices. Neck release never fails to do wonders in the neck and shoulders, no matter how many times you’ve done it, and I love how tree helps to balance my mind as well as my body. Hope it helps you too!

Do each pose for five to eight breaths (or five to eight breaths on each side, if it’s asymmetrical). Do five to eight rounds of abs.

Never stretch into pain. Take care of your body. If you’re pregnant then skip the abs exercise and don’t do anything that doesn’t feel right.

  1. Take three deep breaths, focussing on the sensation of breathing.

  2. Gentle stretch: Side Bend and Neck Release

  3. Abs exercise: Twisted Root

  4. Something zingy: Tree


    How to do it: Stand on your mat. Shift your weight onto your left foot. Pick the right foot and bring it to rest on your left ankle, or calf, or inner thigh - as high as feels right for your body today. Press foot into leg, and hug in your belly muscles to keep you stable. If you’re wobbly then you can do this pose near a wall. Arms can be in any position which pleases you. After five to eight breaths bring your foot down and switch sides.

  5. Final relaxation: Lie on your back in a warm place for at least a minute and let tension drain from your body.

Click here for December 10th’s mini sequence.