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An after-work sequence.

Think you don't have the time or energy for an after-work yoga practice, then think again. After a long day of sitting, spending too much time in your head and not enough tuned into your body, this short yin-yang sequence is the perfect way to stretch the body, switch off your work-brain, and ease your way into the evening.

Whether you're working from home or walking through the front door, rather than heading to the kitchen to grab a snack, a glass of wine, or whatever else you might use to decompress, gift yourself 15-20 minutes to move mindfully and breathe deeply.

And if you're not in the habit of decompressing after work, and instead find yourself running straight into dinner prep, homework supervision, or generally responding to the needs of others, consider this practice as a gift to your family - after all you're not the only one who'll benefit from you feeling calmer and more centred.

Begin seated, with a few rounds of simple and calming breathwork (maybe box breathing or alternate nostril breath) before starting this quick and simple yoga sequence. Photos of each pose are at the bottom of the post.

  1. Come to your feet and find a gentle forward fold. Your hamstrings and lower back may feel tight after long periods of sitting, so invite a gentle bend into the knees. Hold for 5 breaths.

  2. Move to downward facing dog, allowing the hamstrings to stretch and the spine to lengthen. Hold for 5 breaths.

  3. Take a low lunge on each side - arms raised or hands on the mat, your choice. Hold for 5 breaths.

  4. Invite some movement into the spine by threading the needle to the left and the right. 5 breaths each side.

  5. Sit in butterfly, with the soles of the feet together. Make it as gentle as you need by moving the feet away from you and then fold forward. Hold for 3 minutes.

  6. Do a figure of four stretch on each side. Up the intensity in the hip by hugging the knee into your chest. Hold for 2.5 minutes each side.

  7. Take a sphinx pose to counteract a day of sitting and looking down. Soften the intensity by walking the arms forward. Hold for 3 minutes.

  8. Finish with a wide-legged Childs pose. Use support between the hips and the heels, or under the head. Hold for 3 minutes or as long as you need to bring this quick and simple yoga sequence to an end.

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