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Don’t miss Ali’s debut book The Wellfulness Project: A manual for mindful living and practical guide to creating a more conscious relationship with the things we eat, the spaces we spend time in, the way we move our bodies and the stories we tell ourselves – order here.

Malasana (squat pose)

An antidote in an asana for those of us who sit in chairs all day long, this pose is great for stretching and creating flexibility in the ankles, hips and back while promoting strength in the feet, legs and core, and fine-tuning balance. 

Step your feet just wider than your hips. Try to keep your toes pointing forward, although depending on your body, your heels might turn in slightly.

Bring your palms to touch (we call this anjali mudra) and, keeping your back straight and your belly button drawn into your spine, begin to bend your knees on an exhale, lowering your torso into a squat. If your heels don’t touch the ground, don’t worry! Roll up a blanket and place it underneath your feet to rest on.

Press your elbows into your inner thighs and your inner thighs into your elbows to find more stability and a straight, lengthened spine. Stay for 30 seconds to one minute. Feel accomplished!

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Image: Ali Roff Farrar