Downward Facing Dog

Full Body



This is how you do it

Step 1

Start on your hands and knees. (Quadruped position)

1. Your knees should always be inline with your toes throughout the range of motion

Step 2

Brace and extend your knees to raise your hips to the highest point possible.

1. Your body should be roughly at a 90° angle

2. This is a powerful upper body exercise as your arms must be flexed for the duration of the hold.

Step 3

Alternate bending your knees slightly to stretch the hamstrings.

Step 4

Push the toes into the floor and raise your heels to stretch the hamstrings and glutes.

Side Lunges

Glutes, Legs & Core



Hip Thrusts

Glutes & Hamstrings

Raised Flatform / Bench




Stop whatever you are doing and focus on this.


Take Deep Breaths

Follow the instructions on screen or if you have sound follow the spoken instructions.
Breathe in through your nose and out through your mouth.



Observe your body, your thoughts, your feeling and your emotions. Is your heart racing? Are you sweating? Is your mouth dry? Are you angry? Are you worried? Are you stressed?
Do you need to be reacting the way you are?
How important is the issue you are stressed about?
Is this worth you being stressed over? Will it still be important this time next year?
What advice would you give to a friend if they were in your position?

Now take a moment and relax yourself.



Now continue on with your day, incorporating what you have just learned about the emotions you were feeling.