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Wake up fresher with a simple stretch

If you have trouble getting going in the morning, here's the solution: kettle boiling yoga! This five minute sequence, which you can do in your kitchen, will energise your body and mind - and you'll look gleaming and gorgeous too.

Devised by Iyengar yoga teachers Hannah and Rachel Lovegrove, the notion was inspired by our Features Editor Rosalind Lowe's trip to the The Oberoi Udaivilas Ayurvedic Spa in India (www.oberoihotels.com).

The take-home message for Rosalind, who'd never done yoga before, was the benefit of doing a few simple stretches in the morning. "Doing it every morning makes me feel more together and alert."

• Before starting, put a kitchen timer in easy view; set it for five minutes and use the second counter to time holds.

• Breathe easily and regularly: don't hold your breath.

• This is about stretching not tension: do everything smoothly and calmly; don’t tighten your muscles, keep everything soft including your knees.

• These should be safe for anyone at any stage but if in doubt always consult your GP.

  1. Stand facing a wall or door, feet a hip width apart and your toes about eight inches from the base. Stretch your arms up and press your hands into the wall, without leaning on it. Thinking from your feet up, let your body stretch and realign itself: soften your knees, press your thighs back, push your tailbone and shoulder blades towards the wall, squeeze your outer elbows towards each other, finally stretch your palms and fingertips towards the ceiling.

Hold for 30 seconds. Remember: keep breathing gently and relax your jaw.

2. Stand facing a chair, with the seat towards you. With your right leg straight, rest the heel on the chair seat: you may wobble at first but don’t worry, keep breathing and focus your eyes on a fixed spot in front of you. Straighten your left, standing leg by pressing the thigh back gently.

Now feel your right leg stretching form hip to heel and hold that for 15 seconds. Swap and repeat twice on each leg. (Over time, you can work up to putting your heel on the chair back, table and finally your worktop – but don't rush.

3. Stand facing a worktop and put your hands flat on it a shoulder width apart. Now press your hands down and walk back, letting your arms straighten so your back begins to flatten. Feel the sides of your body begin to stretch.

When your back is flat and legs vertical (so your body forms a right angle), and your head is between your arms, you will feel your body stretch and realign. To help this process, press your thighs back, tuck your tailbone and shoulder blades in, and squeeze your elbows towards each other. Remember to keep your hands pressed down. Hold for 30 seconds. Walk towards your hands to come up.

Practise this to start everyday - more is better -and whenever you boil that kettle.

For more information, www.orangetreeyoga.com, also for details of week long yoga holidays in Portugal starting April 30th for complete novices, and May 7th for people with a year’s experience, from £395 with self catering accommodation, plus flights