BACK WARM-UP CLASS

Exercise 1.

• Rest on all fours with your hands beneath your shoulders and your fingers pointing forwards.
  
• Inhale to prepare.
• Exhale as you lean forward, taking your weight over your wrists and keeping your arms straight.
  
• Inhale to return back to centre.
  
• Repeat 5–10 times.

Exercise 2.

• Turn your fingers back towards your knees, if too difficult turn your fingers out to the sides.
  
• Inhale to prepare, then exhale as you take your weight over your wrists, and your buttocks towards your heels. Inhale to return to centre.
  
• Repeat 5–10 times.
  

Exercise 3.

• Turn your fingers forwards once more.
• Inhale to bend your knee towards your forehead, arching your back upwards.
• Exhale as you extend your leg behind and upwards, looking upwards with your head.
  
• Inhale to bend your knee to your forehead once more.
  
• Repeat 10 times.

Exercise 4.

• Inhale to extend your leg in line with your hips.
• Exhale as you move your leg across to one side and look over your shoulder at it.
  
• Inhale to return to centre and exhale as you move your leg to the other side and look over your shoulder.
  
• Inhale to return to centre.
  
• Repeat 10 times, then repeat the whole sequence with your other leg.

Exercise 5.

• Sit with your legs extended in front and your toes pulled back.
• Inhale and lift out of your chest and through seat bones.
• Exhale and fold forward toward the toes.
• Inhale as we come back to centre, exhale half way backwards and inhale back to centre.
• Repeat 10 times.

Continue with WINTER YOGA WORKOUT...

Exercises courtesy of Nils Vesk
For Sydney workshop info and bookings phone (02)9555 1600 or email kylie@bodymaintenancestudio.com
For more information on Nils check out www.lifeslittletoolbox.com
Buy a copy of Nils Vesks' Life's Little Toolbox