S-T-R-E-T-C-H

1Plank 4th position Stay in this position with the feet parallel, breathing deeply for one minute to intensify the exercise; flex the foot in front. Change feet and repeat.

2Back stretch Hold each leg position for one minute to stretch the upper back and to support the fingers on the floor.

3Low back release Hold each position for one minute. Keep the feet turned inwards to keep the spine in a neutral position and anatomically correct.

4Head up Project the head to stretch the legs and tendons. Alternate this with the 90-degree plank.

590-Degree Plank Stay in this position with feet parallel, breathing deeply for one minute. Repeat with arm across back. Repeat again with other arm.

A rustic charming oasis set in the Hills of Boliqueime offering Creative Courses. Cooking, Writing and Art. A venue to hold your Special Birthday or even an intimate wedding.

Up and coming Events:

• 23 May Italian Cooking Course • 24 May A Hatha Yoga Day with a Vegetarian Italian Lunch • Mexican Pop Up Night 21 June

Please email for reservations or viewings info@casademondo.com Tel 911 076 846 +44 790 352 59 41