o Lie on your back with knees bent and close together.
o Open the arms sideways at shoulder level with the palms facing down.
o Take a deep inhalation and on the out breath roll both knees together to one side slowly.
o Then turn the head to the opposite side looking along the arm, keeping the shoulders as flat as possible. Hold the position for about 30 seconds, if comfortable, breathing slowly and deeply trough the nose.
o Return the head to centre then the knees and repeat the same on the other side.
Marcia has been practising yoga for over 20 years and has specialised in the Hatha and Ashtanga schools of yoga, although has also enjoyed learning other branches such as Iyengar. As well as yoga she practices meditation, and plays a wide range of sports, including badminton, cricket, cycling, and walking.