Alice, Teacher At Macha Yoga

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5 minute bare essentials practice before you start your day!


On Monday I had a topsy turvy day and skipped my morning practice before going out. I covered a good 6km and when I got back to practice my joints were tired and stiff! Last time I’m doing that, and hopefully the last time for you if you use this practice at the start of your day every day.
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1 🧘🏻‍♀️ Sit comfortably and feel your breath. Use your hands to prompt you to take full slow breaths that expand into your belly and all the way up to your chest, exhaling slowly and completely each time.
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2 🧘🏻‍♀️ Twist. Breathing in as you reach up, breathing out as you twist to the right. Pause for a breath repeat on the opposite side.
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3 🧘🏻‍♀️ Cat/Cow + Variation. On all fours take and inhale. As you exhale curl, inhale as you arch. Then take a “round the house” cat as you make circles first one way, then the other. Finish sitting back on your heals and reaching out through your arms.
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4 🧘🏻‍♀️ Low Lunge/Runners Lunge. Set up with knee directly over ankle and “bounce” a little to stretch into right hip flexors. Hug your lower abdominals in and draw up straight through the arms. Take an exhale bringing hands down to the ground. On an inhale straighten you leg. On an exhale bend it back to where it was. Repeat other side.
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5 🧘🏻‍♀️ Bridge pose. Press into hands and feet, inhale and peel your spine up off the ground from tail bone up. Exhale lower down from the top to tail.
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6 🧘🏻‍♀️ Point n Flex. Lift one leg straight up, pointing and flexing your foot, circle your ankle. Hug knee to chest and repeat opposite side.
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7 🧘🏻‍♀️ Mini Shavasana. Lie down in constructive rest (so you don’t fall asleep!) with knees bent, feet flat on the floor and breathe for a minute or two.

January 18, 2019


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