Find your balance:
Hormone yoga.

Seated spinal twist

Stretches and relaxes the back muscles.

Sit up straight with your legs stretched out in front of you. Cross your right leg over your left and bend your left leg. Place your right hand on the floor behind you for support and move your left arm across in front of your right knee. As you breathe in, lengthen your spine, and as you breathe out, twist your upper body further to the right. Hold the position for a few breaths and then repeat on the opposite side.

Boat pose

Strengthens the abdominal muscles.

Lie down on your back. Raise your legs so that your lower legs are parallel to the floor. Now reach your arms forwards and raise your head. Hold the tension.

For those with more experience: Sit up straight with your feet on the floor. Place your hands on the back of your thighs, lean your upper body back slightly and extend your lower legs so they are parallel to the floor. Finally, reach your arms forwards and maintain the tension. It is important to keep your back straight. Do not arch your back.

Bridge pose

A gentle stretch for the spine and neck.

Lie on your back with your feet hip-width apart so you can just touch your heels with your fingertips. As you breathe in, stretch your arms over your head or stretch them out at shoulder level and lift your hips.

For those with more experience: Extend one leg towards the ceiling. Hold the tension and take a few deep breaths in and out. Then bring your arms back down, place them on the floor next to your body and lower your bottom to the floor.

Hip opener

Increases flexibility in the hips.

Lie down on your back, cross your left leg over your right leg (ankle over knee) and wrap your hands around your right shin. Now gently pull your left knee towards the floor and feel the stretch in your left hip. Then repeat the exercise on the other side.

Seated pose

Relax and notice how your body feels Sit down in a cross-legged or seated yoga position, place the backs of your hands on your thighs and bring your thumb and index finger together. Allow your breath to flow in and out, turn your awareness inwards and observe your thoughts. Close your eyes to minimise distractions.