Here’s the 19th mini sequence for you! Yesterday you had Dolphin, and today you get optional uplevels! Trying out harder poses can feel risky, so they are an excellent playground for learning to trust yourself, your strength and your intuition, and working out how to tell the difference between the voice of fear and the voice of spirit. As Ana Forrest says, “Risk being great!”.

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: Seated Twist

    Skip to 5’15”’ of this video to see how to do this pose. If you’ve got a little more time then you can do the whole of this sequence (it includes Abs with a Roll too) and then go on to Dolphin variations.

  3. Abs exercise: Abs with a Roll

  4. Something zingy: Dolphin with one leg up OR one arm behind back

    This fab video from Finlay Wilson shows Dolphin. If you want to, once you’re in the pose, you can raise one leg up or put one arm behind your back. Stay for 3-5 breaths, then bring the leg/arm 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.