Simple 15-minute exercise routine to ease stress
With a new episode published every Monday, our new fitness series showcases a range of fun and easy-to-follow workouts designed to reinvigorate your lifestyle.
In this, the fourth video in the series, Frame instructor Emily-Clare Hill takes you through a simple series of exercises designed to clear your mind and ease stress.
Some of the calming poses demonstrated in this episode include child's pose, waterfall pose and a supported bridge - watch the video above for guidance and read the full descriptions below.
Last week's episode focused on an on-the-go workout routine using a resistance band.
Check with your doctor before you start any exercise regime.
Reclining Bound Angle Pose (see 00:06 in the video above)
Reduce sensory stimulation (light and sound) by closing your eyes.
Practise this posture by bringing the soles of the feet together.
Lay the knees out wide, practise without force and allow the body to just be
Maintain a steady flow of breath.
Hold the pose for two minutes.
Child’s Pose (see 00:50 in the video above)
Begin kneeling with knees positioned hip width apart.
Walk the torso forward, extending the arms out into the mat.
Allow your heart to melt towards the earth as you sink the sitting bone onto the heels.
Release all muscular tension and hold for two minutes.
Seated Forward Fold (see 01:25 in the video above)
This pose is often practiced when the body is warm and helps to relieve stress.
Start seated and extend the legs in front of you.
Raise the arms up to lengthen the spine.
Flex the toes up towards the ceiling.
If your hamstrings feel tight, soften up the knees.
Release the torso forward over your thighs and let the head hang.
Hold the pose for two minutes.
Supported Bridge Pose (see 02:06 in the video above)
Lay in a supine position with your head below your heart.
Bend the knees and keep your feet flat on the mat.
Pressing the hips up towards the ceiling, slide the block in and place under the lower back.
Relax your arms and shoulders down by your side.
Release the weight of your lower back down onto the block.
Hold for two minutes.
Waterfall Pose (see 02:47 in the video above)
Stay in the supported bridge pose and pull the legs into the chest one at a time.
Find your balance and then, one at a time, raise both legs towards the ceiling over the hips.
Maintaining a steady softness, hold the pose for two minutes.
This series was filmed in conjunction with Frame, a group of five London-based fitness studios offering over 1,000 classes each week spanning fitness, dance, yoga, pilates and barre.