Class to stretch and gently strengthen the body. A perfect morning routine to get ready for the day

This is a mat based class starting in sitting then moving into four-point kneeling and onto our backs. The class is suitable for most levels and where possible some easier and more challenging options are demonstrated. This class includes:

• Neck and upper body stretches in sitting
• Modified swimming in four-point kneeling
• Leg pull in prone
• Child pose stretch
• Bridging with arm raises
• Double leg extension with arm raises
• Opposite arm and leg stretches
• Dynamic hamstring stretch
• Lumbar rotation stretches
• Sitting dumb waiter and cleopatra stretches
• Mermaid stretch in sitting

We start the class by gently stretching through our neck and upper back in sitting. We then move into four-point kneeling and lengthen through the body further with a modified swimming movement. We then challenge our upper body and core with a leg pull in prone exercises, combining this with a pike movement.

We then stretch out through our spine into a child pose stretch. Moving around onto our backs we engage our glute and core muscles with a bridging exercises, then bring in some abdominal work with a double leg extension with arm raises. We then lengthen through the spine a little more with opposite arm and leg lengthening movements. before cooling down with some leg and lower back stretches on our backs before finishing the class in sitting with a mermaid stretch.