13/09/2026
I often only have 15-20 minutes to move before the teaching day starts and there’s always a few staple moves I come back to time and time again. Don’t get me wrong, I adore a lunge or long-stretch series as much as the next person but before any of that can happen, the body needs to move, mobilise and wake up. Here’s what I prioritise ➡️
1. Chest expansion
Always a staple in my classes and the perfect way to quickly open up the front of the body and feel taller. We tend to be in a ‘forward-slump’ for the majority of the day, over desks and phones so being able to counteract this is SO needed
2. Swan
Personally, my body looooves extension but I know that isn’t the same for all of us. Like the Chest Expansion, the Swan is ideal for improving posture and teaching a connection to the back body.
Top tip: really stand down into your hands, feel the connection to the back and use this connection to lift up, rather than forcing the back into extension. Length over height, always
3. Mermaid with rotation
Surprise, surprise, more juicy spinal movement 🌀 We don’t tend to bend side to side much in our everyday so building lateral flexibility keeps the mid and lower back supple.
I like to hold it, breathe into the ribcage fully to deepen your breathing capacity
