Day 16 #yogachallenge #forthesakeofyogajanuary and we're going back to my #slowanddeep this week. This week will consist of six poses each of which you stay active in for five minutes, set by a timer, so by the end of the week you'll m have a second half hour #restorativeyoga sequence. Start with a five minute #restpose then add in each day's pose. Today's #asana is #chairpose. Having carefully rolled up back up to #mountainpose from yesterday's #standingforward fold, after your #headrush has cleared refocus your mountain. Check in with the feet: hip distance apart and parallel. Knees over the feet, hips square, back flat, head reaching for the ceiling, arms heavy. Start the timer. Inhale and slowly rotate the shoulders and raise the arms, hands facing each other shoulder distance apart, until they are vertical. On your exhale, slowly push the knees forward and lower your bottom onto the imaginary chair behind you, keeping your back flat. Inhale, lengthen (and restraighten) the spine, then exhale and sit further back. Go as far down as you are comfortable. Check that the knees are above the feet and haven't rolled in or out. On each in breath lift the top of the head (not the arms) towards the corner where the wall meets the ceiling and stretch your bottom towards the corner where the wall meets the floor. When the timer pings, slowly straighten the legs back to mountain pose. Join @mariandivilek and me in January as we #restoreenergize our #practice. #yoga #yogaeveryday #dailypractice #dailyyoga #restorativeyoga #yinyoga #slowanddeep #breathing #breathe #backlengther #hamstrings #calves #shoulderopener #arms #shoulders #friendsyogachallenge #candlesareoptional #liftandlengthen #longbody #breathe (at Blackheath, London)