Got that Friday feeling? Your intent today is to breathe and move in a way which conjures joy!

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: Lying down spinal twist

    Lying down spinal twist

    How to do it: Lie on your back and bring your knees in to your chest. Use your arms to steady you while you lower your knees and feet all the way down to the floor on the left side. Don’t worry if your shoulder comes up off the floor. If your knees and feet don’t reach the ground then put something underneath them so they can rest. Bring your knees as close to your armpit as you can get them. Find a position for your right arm which feels good for your back, perhaps reaching to the right, or arm above your head. Take five to eight full, absorbent breaths into where you feel the stretch. Then bring knees back to centre, one by one, and repeat on the other side.

  3. Abs exercise: Twisted Root

  4. Something zingy: Horse with Birdwing

    Horse with Birdwing

    For Horse, have your feet about three feet apart. Turn toes out a little, then bend your knees as deeply as you can. Stack the back of your skull above the back of your hips. Tuck your tailbone.

    The video below shows how to do Birdwing, from 2’07”. (The rest of the video has other fantastic exercises to improve posture and reduce tension in the shoulders - you can have a look if you have time!)

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