5. Churning the mill (chakki chalanasana)

“This is another great hip opener,” Louise says. “It’s also good for linking breath to movement, your heart rate variability and relaxation response.”

Sit on the ground with your legs spread out in front of you. Sit up straight, clasp your hands and outstretch your arms at shoulder height in front of you.
As you inhale, start slowly moving your upper body to the front and right, making an imaginary circle with your body. Exhale as you move to the back and left.
Repeat to the right up to 10 times before doing the same thing in the opposite direction. (Tip: Bend forward from the hips – not the back – and keep your legs as straight as possible)

Modifications

If you have any knee problems, place a rolled-up towel or blanket underneath them for extra support.
Keep your hands on your hips as you rotate if holding them out in front of you causes any discomfort.

6. Cobra (bhujangasana)

“Cobra gives you a nice stretch in the abdominals,” Louise says. “You’re also building the back muscles and increasing relaxation in the muscles in the front of the body.”

Lying on your front, place your palms flat on the ground directly underneath your shoulders. Hug your elbows into your sides.
Looking down at the ground, keep your neck in a neutral position. As you inhale, lift your chest off the floor. Roll your shoulders back and keep your lower ribcage on the floor. Continue hugging your elbows into your sides and keep your gaze to the floor. Stay here for a few breaths or come straight down.
Release to the floor as you exhale. Repeat up to 10 times.

Modifications

If you’d like to take this further, try:

Hovering your palms above the floor or
Keeping the palms on the floor but straighten your arms out in front of you.

Both of these variations will create a more intense backbend and more of a challenge for your back muscles.

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