Long week at work? Now it's time to wind down with this yoga sequence. Listen to your heartbeat, take time coming in and out of poses and feel each breath as it moves through the body.

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Supported bridge

Start by lying on your back. Pull the knees up into the chest and slowly rock side-to-side, massaging out through the lower back. Release the knees, placing the feet on the floor at hip width. Pull the heels back in towards your buttocks – you should be able to touch the backs of the heels with your fingertips.

Place the hands beside you; as you inhale, pull in through the belly, activating the core and as you exhale, lift the hips up into Bridge pose. Keeping the knees inline with your ankles, pull the muscles in the legs towards each other to relax through the glutes. Option to place the heels of the palms in the small of your back with the fingertips pointing outwards into Supported Bridge. Exhale slowly, roll down the spine.

BENEFIT: Reduces backache and headaches. Rejuvenates tired legs and calms the central nervous system.