BENEFITS: Rotates the spine and improves disassociation of the upper and lower body.


  • Stand with your feet hip-width apart, knees bent and feet pointing forwards.
  • Inhale and raise your arms up to shoulder height in front of you, keeping your shoulders relaxed.
  • As you exhale, rotate to the right moving from the hips up (don’t lead with the shoulders). Keep your knees bent and pointing forwards, don’t let them twist. Let the rotation come all the way up the spine until you are looking over your right shoulder.
  • Inhale as you return to face the front.
  • Repeat to the left.

DO: Perform a couple of rotations on each side. Move with your breath, making sure the knees stay bent pointing forwards and that the shoulders aren’t leading the movement.

yoga heaven and earthHEAVEN AND EARTH STRETCH

BENEFITS: Stretches hamstrings and inner thighs, rotates the spine and opens the hips and shoulder girdle.


  • Fold into a forward bend.
  • Take your feet wide, point your toes forward, and bend your knees.
  • Put your hands on the floor or a block if it’s easier, and inhale as you raise your right arm into the air.
  • Straighten your legs (if possible) without locking the knees back, and push your left palm into the earth.
  • Then try to look up to the top hand and open up across the collar bones.
  • Lower your right arm as you exhale
  • Repeat with the left arm.

yoga heaven and earth

DO: Work mindfully with your breath and do three rounds on each side. Notice how you relax into the movement with each round, and concentrate on pushing your palm into the earth and lengthening the backs of your legs.

This yoga instruction has been brought to you by Inside Out who use Dru Yoga to help your well being. Inside Out are based at the Acanthus Golf Centre, Tingley, West Yorkshire. You can learn more and follow Inside Out on Facebook.


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