‘Having a quick and simple morning fitness routine can really boost energy, and these five simple Tibetan yoga moves are just the ticket,’ says personal trainer Kim Ingleby.
Stand up straight with your arms outstretched to the side in line with your shoulders, palms facing down. Spin around clockwise for 21 rotations. Inhale and exhale deeply as you spin.
Lie flat on your back. Fully extend your arms down by your sides, palms flat on the floor, fingers close together. Raise your head off the floor, tucking your chin to chest. Lift your legs vertically. If possible, extend them towards your head and try not to bend your knees. Then, slowly lower your head and legs back down, keeping your knees straight. Relax and repeat 3-5 times. Breathe in as you lift and exhale as you lower.
Move on to your knees and place your hands on the backs of your thighs. Tuck your chin in against your chest before extending your head and neck backwards, arching your spine. As you arch, you will brace your arms and hands against the thighs for support. Straighten up before repeating the move. Inhale as you arch the spine and exhale as you return to a straight position.
Sit on the floor, legs straight out in front, feet a few inches apart. Place your palms on the floor alongside your buttocks. Drop your head backward as far as it will go, and at the same time raise your body so your knees bend but arms remain straight – tensing every muscle. Relax and repeat. Inhale as you raise up, hold your breath as you tense, and breathe out fully as you come down.
Lie face down with your toes flexed and palms flat on the floor under your shoulders. Push yourself up with your arms and legs so you come into a downward dog ‘V’ position with arms and legs straight. Next, lower your hips towards the floor and raise your chest and head to the sky, tilting your head as far back as possible. Breathe in deeply as you raise your body and exhale fully as you lower.
