Health & Wellbeing

slumberland-fitbit

Sleeping Soundly: Catch up with our #SleepBetter winner

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In May we ran a #SleepBetter campaign with Fitbit UK to highlight the importance of quality sleep and give one lucky person the chance to win a Slumberland kingsize mattress and two Fitbit Alta HR devices which track your sleep data.

We caught up with our winner Becky Powley three months later to find out how her prizes are improving her and her partner’s sleep – plus the cat’s!

Slumberland: Hi Becky, congratulations again on being our #SleepBetter campaign winner. We hope you and your partner have been enjoying your wonderful prizes!

Have you noticed a difference in the quality of your sleep since receiving your new Slumberland mattress and Fitbit devices?

Becky: Definitely, I was usually getting around 6 – 6 ½ hours sleep midweek before getting the new mattress, now it’s usually around 6 ½ – 7 hours midweek if not more. The bed is so much more comfortable I am definitely taking myself up to bed earlier – so even if I’m not sleeping I’m relaxing for at least an additional hour more before going to bed. I am also falling asleep much more quickly than on my old mattress, I used to regularly struggle to get to sleep, so that has also definitely improved!

Slumberland: Are you finding the sleep insights on your new Fitbit Alta HR useful?

Becky: So useful! Particularly when I’m feeling tired, it’s useful to see whether it’s because I’ve had less sleep than usual. I love the ‘bedtime reminder’ as it helps me stop what I’m doing and actually put time aside for sleep.

My other half also appreciates the alarm function – it vibrates on your wrist waking you up which is much less offensive than a traditional alarm noise in the morning!

Slumberland: Have you noticed from your Fitbit data a correlation between exercising more and getting better quality sleep?

Becky: I haven’t seen a huge difference between my sleep when I do or don’t exercise, but that might because I exercise almost every day so am probably always tired/recovering. I have however noticed how little I do move working in an office on those days where I don’t exercise!

Having a Fitbit has made me more aware of the pressures I put my body under when I do exercise and I am definitely more aware of making sure I am eating and sleeping enough when I’m training particularly hard!

Slumberland: Is your new Slumberland Melody mattress helping you achieve a better night’s sleep?

Becky: 100%. Both Rowan and I have said that the mattress is so supportive (neither of us are getting as many back aches and pains) and I also think I’m sleeping much more soundly, as I don’t remember the last time I woke in the night. When it’s a weekend and I know I can have a lie in (or even an afternoon nap!) I have no problems at all enjoying some extra hours of Zzzzz’s. It is so comfortable we have nicknamed the mattress ‘the cloud’!

Slumberland: How does this impact your day to day life?

Becky: It has actually impacted my day to day life much more significantly than I could have imagined! As my whole bedtime routine has changed because I actually look forward to going to bed now, I definitely feel more refreshed waking up, which in turn is making me happier generally.

Slumberland: Would you recommend a Slumberland mattress or Fitbit Alta HR to friends and family or both?

Becky:  With the mattress, I genuinely do not think we’d ever change from a Slumberland mattress now, I’d definitely recommend them to everyone. My sister is just about to move into her first home and I’ve said to her that the investment is definitely worth making! Again with the Fitbit devices I’d really recommend them, lots of my friends have different Fitbits so we really enjoy comparing our step and sleep data. I like my Alta HR particularly because I can get more in depth data because of the heart rate monitor.

A huge thank you!

Even the cat is loving the new mattress! :)

bed-allergies

How To Reduce Indoor Allergies In Your Bedroom

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Allergy is widespread in the UK. According to Allergy UK up to 50% of children are diagnosed with an allergic condition and there an estimated 21 million adult asthma and allergy sufferers in the UK.

One of the most common triggers of year-round allergies and asthma is the dreaded house dust mite. Symptoms of dust mite allergy can include sneezing, watery eyes, a runny or itchy nose, a cough, an itchy throat and itchy skin. Symptoms often confused with a common cold or flu, and therefore don’t treat the root cause of the problem.

And where you can you find these dust mites? Well their ideal environment is your bed.

According to Allergy UK the average bed is estimated to have over 10,000 house dust mites living in it which results in there being over two millions droppings. These droppings are released into the atmosphere in dust and when inhaled will provoke asthma, eczema and allergic rhinitis.

Household dust mites thrive in warm and humid conditions where there is skin and dander to feed on. Given that the average person sheds a pound of skin (454 grams) a year – much of it into our beds – and that the average adult loses around half a pint (285 ml) of moisture while sleeping each night, it’s easy to understand why mattresses are so popular with the microscopic creatures.

In support of Allergy UK’s Allergy Awareness Week, 24th to 30thApril 2017, we wanted to offer advice on the most effective ways to reduce the number of dust mites in your bed to help control dust mite allergy and alleviate symptoms.

 

  1. Use anti-allergy bedding.
    Encase your mattress in an anti-allergy mattress cover and use anti-allergy duvet and pillow covering. These should be breathable and should completely enclose the item to prevent dust mite development and to stop contact with allergens.
  2. Wash bedding weekly.
    Wash all sheets, pillowcases and bedcovers every week at 60 degrees to kill dust mites and remove allergens. If hot washing is not possible then you can place bedding in the freezer for a few hours to kill mites and then wash at a lower temperature.
  3. Replace your mattress.
    Regular mattress replacement is vital to reduce the prevalence of the house dust mites. The Sleep Council recommends replacing your mattress every seven years because although the mattress may still look acceptable, it may no longer be offering you sufficient levels of comfort, support and hygiene.
  4. Keep humidity low.
    In a warm, humid bedroom, dust mites can survive all year, therefore the NHS recommends keeping your indoor humidity between 30 and 50% to inhibit dust mite growth. You can reduce humidity in your bedroom by opening windows to increase ventilation, fitting an extractor fan in you have an ensuite to reduce condensation and using a dehumidifier or air conditioner.
  5. Leave your bed unmade.
    Dust mites need the warmth and moisture from bedding to survive so it is a good idea to throw back your bedding when you get up in the morning to help everything air out. Dr. Stephen Pretlove of Kingston University told BBC News: “something as simple as leaving a bed unmade during the day can remove moisture from the sheets and mattress so the mites will dehydrate and eventually die”.
  6. Remove carpets.
    Carpets hold moisture and provides a comfortable humid location for dust mites. If possible, replace all carpeting in the bedroom with wood, tile or vinyl flooring to minimise dust mite development. If removing carpets is not possible, vacuum regularly with a high-filtration vacuum hoover and use a high-temperature steam cleaner to kill dust mites.
  7. Cut the clutter.
    Remove books, magazines, ornaments that collect dust in bedroom. If your child suffers from allergies try to cut back on the number of stuffed toys in their bedroom and try to avoid keeping them on their bed. Freeze favourite soft toys once a week to kill dust mites and then hot wash to remove allergens.

 

Have any of these methods worked for you, or do you have any further tips to share? We’d love to hear from you! Get in contact with us on Facebook or Twitter.

Best essential oils for sleep

Best Essential Oils For Sleep

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If you’re struggling to get a good night’s sleep, then certain essential oils which can help induce sleep may be just what you need. Essential oils have grown in popularity as a natural treatment for many ailments, including pain relief, reducing stress and anxiety, and aiding sleep. Read on to discover the 9 best essential oils for sleep.

Sleep problems are on the rise, with the Sleep Council’s latest Great British Bedtime report stating that at least a third of us are getting a poor night’s sleep every night.

How to use essential oils for sleep

There are different ways you can use and benefit from essential oils. Try applying diluted essential oils to the soles of your feet, palms, and wrists prior to bed. It’s important that, for most essential oils, you dilute them with a carrier oil like coconut, castor, or olive oil, because applying the essential oil directly onto the skin can lead to irritation. To make the right combination, you should use one teaspoon of carrier oil for one drop of essential oil.

Another way to use essential oils is through a diffuser, which will disperse the scent throughout your home.

Lastly, you can also spray the essential oil onto your pillowcase or bedding prior to bed.

9 best essential oils for sleep

  • Lavender: Lavender oil is the most commonly used oil to promote sleep, and is the most widely studied.
  • Clary sage: Clary sage has been found to work similarly to lavender, and research has found it to be the most effective anti-stressor.
  • Chamomile: Roman chamomile has been found to be the most effective type of chamomile, offering relaxation properties and reducing stress. Chamomile becomes even more effective when combined with lavender.
  • Cedarwood: Cedarwood offers an earthy fragrance and can help induce a sense of calmness.
  • Sandalwood: Sandalwood has sedative and antidepressant effects, along with promoting circulation and supporting the nervous system.
  • Marjoram: Sweet marjoram can aid with sleep disorders thanks to its calming and sedative effects. It has also been found to help reduce blood pressure.
  • Valerian: Valerian has long been known for its calming and sedative effects, and it is effective when used topically or diffused.
  • Ylang ylang: It’s fruity and florally scent can help promote relaxation, thus improving sleep. It is often added to other oils to improve their effectiveness.
  • Vetiver: Vetiver is known to have sedative properties, along with being muscle warming and tension easing. This oil helps aid with hormonal stress, muscle ache, and restless leg syndrome, which can all keep you awake at night. You can add vetiver to a warm bath prior to bed to ease tension.

 

Slumberland-model3909

Clean Sleeping – 2017’s health trend backed by Gwyneth Paltrow

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Gwyneth Paltrow, founder of healthy lifestyle website, Goop has revealed her ultimate beauty secret – a great night’s sleep!

Just like her clean eating routine, she follows ‘clean sleeping’ – essentially consistent quality sleep, “ideally” 10 hours every night to help maintain a healthy lifestyle and radiant glow.

Speaking in her new book ‘Goop Clean Beauty’, which was released just last month, she explained:

“Sleep plays such a powerful role in determining your appetite and energy levels that I believe it should be your first priority, even before you think about your diet.”

“Call it vanity, call it health, but I know there’s a huge correlation between how I feel and what I look like when I roll out of bed in the morning” says Gwyneth.

And she certainly has a point; it’s been clinically proven many times just how negative affect a lack of quality sleep can have on you.

Weight gain, inflammation, depression, anxiety – they’ve all been linked to a lack of sleep because of the effect that sleep has on our hormones.

When we are asleep, our cells rebuild and repair themselves – the growth hormone functions only at night. So if you have a disturbed night’s sleep, this function is impaired.

This means that yes ladies, beauty sleep is a real thing! Whilst 10 hours may be unlikely, we advise you aim for at least 7-8 hours of sleep a night to help you wake up feeling refreshed and looking you best.

The following may help:

  • Go to bed at a regular time. Set the alarm for the same time each day – even weekends – to develop a regular sleep-wake rhythm.
  • Make sure the bedroom is dark and quiet – an eye mask and ear plugs can help.
  • No coffee or tea (they all contain caffeine) before bed. Instead opt for a herbal decaffeinated tea.
  • Try deep breathing, or meditating for 10 minutes before bed to help clear your mind.
  • Don’t exercise immediately before going to bed because it increases your adrenaline levels, heart rate and body temperature making it difficult to fall asleep.
  • Add a few drops of aroma-therapy oils (lavender or ylang ylang) to your bedtime bath to help you relax and prepare for sleep.
  • The right mattress is crucial. The Slumberland Harmony Comfort Collection has been created using a host of innovative materials carefully selected with the best sleeping experience in mind.
katarina_blog

Christmas with an Olympic athlete

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We catch up with our Healthy Sleep Ambassador, Katarina Johnson on how she’ll be spending this Christmas this year.

While we’re all snuggling up in our Christmas jumpers Katarina has to keep up her training and make sure her training suits the weather conditions.

It becomes more about life conditioning of the body. A lot of long runs to get the lungs going. A lot of drills to condition the body to move in the right way and also gym work to strengthen every single muscle in the body!

I don’t dread the cold weather this year because I’m in the sunny south of France!’

Illness and injury are always a risk in sport, with one cold or bout of the flu threatening to halt training programmes and push back progress.

‘I am quite careful and cautious when using gym facilities. I always take a hand gel with me everywhere and make sure I use it before my hands go anywhere near my mouth/face! Injuries in the winter are less common for me. It’s just about being sensible and speaking up to the coach if I’m feeling run down that week. I am aware of not pushing my body too far over the edge too – still working hard but finding the proper balance.

Sleep is so important, especially because I have started doing two sessions a day now. I have to have a 40-minute nap in-between sessions to recharge and allow my muscles to recover properly before starting again.’

Even at an Olympic level you have to be able to give yourself some time off (even if it’s just one day!) – so how will Katarina be spending Christmas?

‘I will be spending Christmas Day in my aunties house with my entire family. There are around 20 of us give or take. Thankfully I am not in charge of the cooking or hosting so I just show up and enjoy! There’s no real prolonged ‘time off’ for me. I will get Christmas Day off but you have to keep the body ticking over. The tracks tend to close over Christmas so it will be more runs in a local park or going the gym and less technical work.’

Kat’s dogs are her pride and joy – so what canine presents will she be treating them to this year?

‘I’ve already bought them little tartan bow ties to go around their collar. And probably just their favourite treats. My next door neighbour bought them a doggy selection box last year, which I thought was pretty cool.’

Sleep tips to survive the party season

Sleep tips to survive the party season

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Our health and emotional well-being are our most important personal assets and sleep, or lack of, throughout the Christmas party season can certainly take its toll.

Maintaining healthy sleep habits, no matter the season, will help you feel refreshed and recharged. Learn to maximise your sleep with our sleep tips below so you can truly enjoy the seasonal festivities with your loved ones.

  • Stick to your normal sleep routine:
    If you have an evening holiday party to attend and you plan on staying up late, try to keep your wake up time the same, even if you feel tired the next day. It’s important to stay consistent to reinforce your sleep-wake cycle and encourage a more relaxing night’s slumber.
  • Create a restful sleeping environment:
    Neither too hot, nor too cold; and as quiet and dark as possible (wear earplugs if you need). Keep the Christmas decorations to the other parts of your home and do not let your children to sleep in bed with you – it’ll disrupt a good night’s sleep for all!
  • Make sure your bed is comfortable:
    It should also be as big as possible so your partner rarely disturbs you. If you find that you and your partner have different needs for a bed then try investing in two single mattresses of different tensions to make up a super king.
  • Get plenty of exercise:
    Regular, moderate exercise can help relieve the day’s stresses and strains and promote a deeper sleep. However avoid strenuous exercise within three hours of bedtime or it may keep you awake. A good brisk walk is ideal to stop you feeling sluggish after a hefty Christmas dinner!
  • Avoid caffeine after lunch:
    Don’t end up compensating for lack of sleep by going too heavy on coffee – especially in the evening. Caffeinated drinks will interfere with you falling asleep and prevent deep sleep. Opt for a hot milky drink or herbal tea in the evening instead.
  • Don’t over-indulge on food and alcohol:
    Too much food or alcohol, especially late at night, can play havoc with sleep patterns.  Alcohol may help you fall asleep more easily at first, but once your body metabolises it during the sleep cycle it often disrupts sleep and wakes you up. It is hard throughout Christmas and New Year festivities to avoid completely, but try swapping your alcoholic drink to water a couple of hours before bedtime to re-hydrate and avoid eating within two hours of bedtime.
  • Insist on some ‘me time’ before going to bed:
    Have a warm bath, listen to some quiet music, do some yoga – anything that helps to relax both your mind and body and wind down before bedtime.
  • Keep your mind calm and anxiety-free at bedtime:
    The Christmas period can bring stress and anxiety along with excitement. If you can’t sleep, don’t lie there worrying about it. Try keeping a notebook by your bed and writing down your thoughts; this should relax and clear your mind helping you to drift back off to sleep.

 

rsz_5438

Katarina’s Return from Rio

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Our Healthy Sleep Supporter and GB heptathlete, Katarina Johnson-Thompson, talks to us about her experience at the 2016 Olympic Games in Rio where she missed out on a podium finish, but came away with a world record.

“I have mixed emotions about my performance in Rio. I cannot deny that I am disappointed with my overall performance as I did not achieve what I set out to do and what I believe I am capable of doing but I have to keep things in context. I’m still young and have time on my side – people keep reminding me, at my age Team GB greats such as Jess and Mo hadn’t competed in an Olympics so to be pushing for medals already is great; it is very clear to me what I have to work on to be standing on top of the podium as a World Champion in London 2017 and further ahead, Olympic Champion in Tokyo 2020; and I gave it my all which is what I demand of myself.”

Although Katarina didn’t get the gold that was in her sights, she’s learnt a lot from her time out in Rio and is taking a positive from her world record in the High Jump.

“I’m delighted to have jumped a world record for my event in the High Jump. Ironically, as many people highlight to me, my jump of 1.98m was higher than the jump that actually won the Olympic High Jump title. Although this is something to keep in mind for the future, I don’t spend much time thinking about it now – I love the heptathlon and I’m hugely proud to have competed for Team GB in an Olympic Games. The pride I get in representing my country is something that I cannot put into words and the support I always get is something that I cherish. I love competing in major competitions and in front of big crowds so it was great to set a new British and Olympic heptathlon High Jump record at an Olympic Games and I’m hopeful that there will be much more to come.”

After the games, Katarina took time out to enjoy the city and relax after a high-pressure situation.

“After my event, I tried to take in the sights of Rio. It is a beautiful city with stunning scenery which those that follow me on Instagram will know I enjoyed. Since Rio I’ve spent a bit of time back home seeing family and friends. I’m in the off season which is an important time to rest, relax and recharge the batteries which I have done. I am very fortunate to get to travel to various parts of the world to compete but there’s no place like your own bed!”

As much as Katarina enjoys her sleeping regime (around 10 hours a night!) Katarina is looking forward to getting back into her strict training schedule.

“I’m now starting to do a bit of light training as I will have to be back in full training towards the end of the month. The next major event for me is the London 2017 World Championships which I am really looking forward to. It will be back at the London Olympic Stadium which I seem to perform really well at each year and am really looking forward to giving my all to become a World Champion in front of my home fans. Just saying that sentence makes me want to get back to training now …”

We’re already looking forward to seeing Katarina bouncing back in full force!

Slumberland-model3909

How To Stay Cool In Bed This Summer

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Leg in or leg out? Duvet on or duvet off? When it comes to sleeping during hot, sweaty summer nights, the choices and (torments) are endless. Your bed should be a cool, pleasurable haven to retreat to after a day of fun on the beach (or sweating it out in the office). So if your sleep is being interrupted by too much heat too often over summer, here’s how you can cool down and get comfortable after dark…

Change your duvet

The lower the tog count, the cooler your duvet. Goose feather and down duvets allow excess humidity to naturally escape – ensuring a superbly comfortable night’s sleep. Spundown duvets are filled with microfiber (very fine fibres of less than 1 micron diameter), which allow moisture to be transmitted through the material away from your skin. Machine-washable, they’re the best solution if you want to keep your bedding fresh and hygienically clean during bouts of punishing summer heat.

Go bigger

Snuggling up to your partner, children or a pet may be part of your normal bedtime routine, but close body contact can magnify feelings of stuffiness. Give each other space by trading up your current mattress size from Double to King, or from King to Super-King. Adding a divan or ottoman base to your order will give you plenty of much-needed storage for winter duvets and bulky bedding.

Up your spring count

The more springs your mattress has, the more support it will offer you. Because the springs work independently, you stay put even if your partner moves. The upper layer moulds to your unique body print, while the lower layer compensates for even the tiniest change in weight distribution. Even on the hottest of nights, tossing and turning is eliminated – freeing you up to drift into a beautifully restorative sleep.  The Slumberland Amore mattress offers a 3300 total spring count and is the first mattress to be awarded a Mumsnet Best 2016!

Seasonal rotation

Flipping your mattress over encourages an even settling of the high-quality fibres while giving you a fresh sleep surface to luxuriate on. Look out for designs with a wool-side for winter and a cotton-side for summer to balance temperature swings that can cause restless nights.

Maximum Airflow

Unlike traditional spring mattresses, the Slumberland Harmony Collection offers an unrivalled level of breathability and temperature control. That’s because the revolutionary construction of Affinity™ Foam has an innovative open cell structure that allows more air to pass through it. The end result is a mattress which enables you to enjoy a healthy clean and well ventilated sleep environment.

Fight off allergies

Summer can be brutal if you have allergies. Choose a mattress which offers you extra protection against dust mites that are known to trigger asthma attacks. The Affinitex top layer in the Slumberland Harmony Collection incorporates Actipro® which neutralises bad bacteria and allergens for the lifetime of the mattress.

Keep hydrated

Most healthy adults ought to drink a minimum of three litres of water a day. If you work outdoors during the summer, this rises to five litres. Drinking water before bedtime is not only refreshing, it’s especially good for replenishing lost fluids. It balances your hormone and energy levels, along with your joints and muscles – relaxing the body so it’s rejuvenated by the morning. (If you have kidney or heart problems, or a frequent urge to go to the toilet during the night, drinking water before bedtime is not recommended, as it puts extra pressure on the kidneys.)

Snack right

A handful of poppy seeds (not suitable for children, or for consumption in large quantities) or a spoon of raw Fenugreek seeds will regulate your body temperature. Adding a tablespoon of honey to cold milk or drinking a glass of coconut nut also has fast, effective results.

Keep the window open

The best temperature for sleep is around 68°F (20°C). Opening your window (even slightly) will allow fresh air to circulate around the room – naturally regulating your body temperature. If it’s too noisy, invest in an air purifier which cleans the air to provide a safer and more hygienic sleeping space.

Guest Blog Contribution: http://www.landofbeds.co.uk/slumberland

Image copyright: Shutterstock.

Waking up

How to Become a Morning Person

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Whether you are a night owl or an early bird, everybody once in a while can have trouble waking up early in the morning. But do we ever think about what makes it hard for us to get up early?

Our sleep experts have recommended some ways to get out of bed faster and have more energy in the morning:

1. Commit yourself to waking up at the same time every morning, even on the weekend or on holiday. Persistence is the key to building any habit and by having a regular wake up time it will programme the mind to pre-empt your alarm call.

2. Get out of bed as soon as your alarm clock goes off. The snooze button is your worst enemy so if you often feel temptation try placing your alarm clock across the other side of your bedroom which will force you to physically have to get up. By getting out of bed faster, you increase the likelihood of starting your day rather than going back to sleep.

3. Open the curtains to allow the sun to enter your room, if you have to wake up earlier than the sun rises, turn on your main light. This lets your body know that the day has begun and it is time to wake up. The sun is a source of vitamin D – a natural source of energy so exposure to sunlight will help your body clock restart to its active daytime phase.

4. Take a cool shower to help your body wake up. This little trick not only will give you fresh feeling but also will speed up your blood circulation for an energy boost.

5. Get moving; take an early morning class at the gym, go for a quick jog or simply take a walk down your road. Light exercise in the morning will get your endorphins flowing and give you more energy.

Slumberland Mattresses

5 Yoga Poses For a Good Night’s Sleep

By | Fitness, Health & Wellbeing, Sleep Blog, Uncategorised | No Comments

If lack of sleep is an issue for you, yoga could help give you the good night’s sleep your body craves.

A study by the Mental Health Foundation found that over 30% of the UK’s population suffers from insomnia or other sleep difficulties. And worryingly it’s not just the matter of exhaustion that comes to play with insomnia; there are major health problems such as depression, obesity, immune deficiency and heart disease.

Yoga helps to relax the nervous system, which is the part of your body responsible for a restful sleep. The gentle physical exercise and breathing techniques promoted in yoga can encourage regular and restful sleep patterns without resorting to medication.

Additionally, yoga’s meditative aspect comes into play to quiet the mind. So if a racing mind is what keeps you from getting a good night’s sleep then performing yoga at any point during the day may offer you some relief.

There are specific poses you can do that are known to help people sleep more soundly. We’ve put together five easy poses for you to try at home to make it easier for you to drift off:

1. Mountain pose:

Mountain

Counter a long day of contracting the back with this powerful back and chest-opening posture. Come to a comfortable standing position with feet hips-width apart, bring your hands up over your head with palms facing forward and thumbs hooked as you bend gently backwards and breathe deeply. Hold the mountain pose for up to one minute.

2. Chair pose:

Chair pose

Begin in mountain pose, inhale and raise your arms above your head, perpendicular to the floor. Exhale as you bend your knees, bringing your thighs as parallel to the floor as they can get – your knees will project out slightly over your feet. Shift your weight onto your heels and hold for up to a minute.

3. Tree pose:

tree

Begin standing with your arms at your sides and shift your weight to your left foot. Fix your gaze gently on one, unmoving point in front of you and draw your right foot up and place the sole against the inner left thigh. Bring your hands together at the heart chakra and hold for one minute, then repeat for the same amount of time on the opposite side.

4. Cat pose:

cat

Start on your hands and knees in a neutral spine ‘tabletop’ position looking straight ahead. Make sure your knees are set directly below your hips and your wrists are under your shoulders. As you exhale, drop your chin to your chest and arch your back as much as you can, making sure to keep your shoulders and knees in position. Hold this pose for a couple of seconds before inhaling, raising your chin and coming back to neutral ‘tabletop’ position on your hands and knees. Repeat this pose for five rounds.

5. Camel pose:

camel

Kneel on your yoga mat with toes tucked and knees hip width apart. As you inhale, arch your back and slide your right hand down to your right heel. If you are a beginner reach the left hand up back towards the wall, or if you are confident, reach the left hand down to your left heel. Do not strain or flex your neck but keep it in a neutral position. Stay in this posture for a couple of breaths.

We’d love to hear how you get on with these yoga poses so do let us know via our Facebook page here.  Namaste.

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