KX Barre instructors Sophie Cunningham and Rachel Fraser demonstrate safe and practical stretches that can be done from home

Before you start

Fraser recommends trying to find 10 to 15 minutes a day to stretch out the body for maximum benefit. Each stretch should be performed for approximately 15 to 30 seconds for beginners and can be repeated as required. More advanced participants can hold the stretch for one to two minutes. The images show progressions from a simple cobra stretch to an advanced bow pose. Make sure you gradually build up to the bow pose and if you feel pain at any point, reduce the range of your stretch.


Begin with a classic cobra stretch. This stretch targets full extension of the spine, neck, shoulders and chest. With your hands placed underneath your shoulders, press into the floor and lift the chest. Remember to keep the abdominal muscles switched on with this stretch to avoid any pressure on the lower back.