Ease travel fatigue

These gentle back bends and twists soothe lower back pain, improve digestion, and clear your thinking.

Double knee twist

Lie on your back, hugging your knees to your chest, holding your shins just below each knee. Your head and shoulders should remain on the floor. Rock your torso slowly from side to side to massage your lower back against the floor.

Return your torso to the centre. With your legs still bent and close to your chest, stretch your arms out to your sides with your hands palm-side down on the floor. Inhale deeply.

As you exhale, use your abdominal muscles to lower both knees to the left and turn your head to the right. Your left leg may not be able to touch the floor, so only go as far as it feels comfortable. Inhale and return your knees to centre.

Exhale and gently lower your knees to the right and turn your head to the left. Inhale and return your knees to the centre. Continue to move slowly back and forth five times on each side, exhaling as you lower your knees to the floor and turn your head. Inhale as you return to the centre. On the sixth time, rest on each side for five breaths.

To finish, return to centre.