Seat

Sit with your legs crossed and the backs of your hands on your legs. Lengthen with your spinal column and sit upright, enabling your shoulders to drop away from your ears.

Seated Fold

Straighten your legs out in front of your body, with your big toes resting together. Run your arms down your legs and towards your toes, enabling your back to fold in to your knees. Drop your chin towards your knees to feel an extending sensation down your back and hips. Gently extend your hamstrings.

Seated Twist

Keep your left leg directly and bend your right leg, putting your ideal foot alongside your left thigh with your right knee up in the air. Wrap your left arm carefully around your best leg. Slowly twist through your spinal column, feeling a rotational stretch down your back. Complete both sides.

Knees to Chest

Gently roll back onto the ground and bring your knees up, wrapping your arms around your legs. Carefully draw your legs to your body, feeling a stretch down your lower back. Breathe gradually and deeply, feeling your back press on the ground as your lungs fill with air.

Child’s Pose

Turning over onto your knees, enable space to form between your legs and sit onto your heels. Reach your arms forward, keeping them shoulder-width apart. Take your head and chest down towards the ground. Let your arms extend forward on each exhale.

Downward Dog

Push your hips up into the air, lengthening through your legs and upper body. Lift your tailbone upwards and push down equally on both of your hands. Lengthen with your legs and arms. Press your shoulders away from your ears.

Cobra Pose

Roll over your toes and rest on your tummy. Press your hands onto the floor, gently lifting your chest and head. Keep your shoulders dropped down away from your ears and your elbows slightly bent.

Standing Fold

Roll back over your toes into standing. Stand with feet hip width apart and parallel to the floor. Inhale your arms up and bend forward from the hips, reaching your hands to the floor. Keep your knees soft and don’t hyper extend. Your head, neck and shoulders must be totally relaxed, as you hang comfortably. Feel a deep feeling throughout your body.

Corpse Pose

Lie down and turn both thumbs away from the body to open your arms and chest. Give space in between your torso and arms and feel your lower back gently pressing on the ground. Bring all your focus on your breathing. Sluggish each breath down and as your exhale, easing any remaining stress in the body. Give yourself a minimum of 5 minutes of complete relaxation in this present to clear the mind. Just breathe.

Location – Jaffa – Tel Aviv, Israel, the Mediterranean Ocean.

cobra on the beach