This total body workout targets the upper and lower body with a variety of exercises that can be done while seated. Although a greater proportion of you rests on the floor, the increase in sensory response provided can give you even more of an idea of where you core is and how you lift. Always come to the floor exercises fresh. Feel your seat bones on the floor and lift your body up from them. Allow the hips to hinge; do not collapse them and bend from the spine. Most of all, remember that any Forward Bend comes from the hips, regardless of the length of the legs.


  • Let your head relax so that your neck is long, and make your tummy as long as possible. After all, the longer the tummy, the longer your lower spine, and that means the deeper you hinge forwards. Think of lengthening your lower spine out of your hips, as opposed to dragging yourself forwards with your arms, and you’ll find that any injury is very unlikely. You will also begin to understand more this feeling of a hinge. If you get the chance, ask someone to give you a push there. It’s quite safe and feels lovely.
  • When you can, let the head bow and relax, as you did in the standing Forward bend. Once again, you should feel that your spine is lengthening up, out and away from your hips. Extend your arms, relax and take time to breathe.
  • Sit up. Place your hands behind your bottom, slightly wider than shoulder width, which makes it easier to find your back strength until the flexibility of your shoulders appears. As you push up, keep your elbows soft and try to get your chest higher than your shoulders. Try to lengthen the front of your body, and you should find this helps to provide some more strength to stay up. If you find that dropping your head back all the way is difficult, either open your jaw wide or lengthen the back of your neck.
  • The table is similar to the Side Triangle, in that you should feel as if you are making a tunnel underneath you. This means really having to find the muscles of your back, especially those that draw the shoulder blades down the back. When you find these, you will feel that they are responsible for lifting the chest higher and higher, opening the front of the shoulders and chest. So find the floor, push up and make a tunnel.
  • If you have inflexible ankles, then really extend your toes to the floor, and not only will your ankles open but your arches will also improve. The more you can push down with your feet, the more you can engage the backs of the legs to help you lift. After all, they’ve been lengthened in the previous posture and now it is their chance to be strengthened in this one. Use your feet and feel the floor.
  • Try not to lock your elbows, since this hyper extends them and takes the weight out of the muscles in the back and into your joints. If you can, keep working on getting your shoulder blades flat to your ribs, as this will really help to open your shoulders

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