Yoga ,for

StressEASY RITUALSFOR DAILY LIFE

Y/Y Beata/ Releas

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Yoga forstress

Editor Mary Comber

Art editor Kelly Flood

Chief sub-editor Sheila Reid

Yoga instruction Clara Prats

Photography Danny Bird @ Tapestry

Retouching Colin Beagley

Hair &make-up Lisa Waite @ Artistic Licence

Yogamodel Anna Salomaa @ WModel

Clothes Sport FX Gabby Allen Laser Cut Sports Bra, £21.99;

Side Panel Leggings, £24.99 (sportfx.com)

Props From a selection at Yogamatters (yogamatters.com)

Newstrade Director David Barker

Managing Director Dharmesh Mistry

Chief Operating and Finance Officer Brett ReynoldsChief Executive James Tye

MAGBOOK,Copyright © Dennis Publishing Limited 2020. All rights reserved. The MagBook brand is a registered trade mark. Neither the whole of this publication nor any part of it may be reproduced, stored in

a retrieval system or transmitted in any form nor by any means without the written permission of the publishers.

Yoga for Stress ISBN 978-1-78106-726-0

To license this product please contact Carlotta Serantoni on +44 (0) 20 3890 3840 or email carlotta_serantoni@dennis.co.uk

While every care was taken during the production of this MagBook, the publishers cannot be held responsible for the accuracy of the information

or any consequence arising from it. Dennis Publishing takes no responsibility for the companies advertising in this MagBook. The paper used within

this MagBook is produced from sustainable fibre, manufactured by mills with a valid chain of custody. Printed by Sterling Press Limited.

The health and fitness information presented in this book is an educational resource and is not intended as a substitute for medical advice.

Consult your doctor or healthcare professional before performing any of the exercises described in this book or any other exercise programme, particularly if youare pregnant, or if you are elderly or have chronic or recurring medical conditions. Do not attempt any of the exercises while under the influence of alcohol or drugs.

Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert.

Neither the author of the information nor the producer nor distributors of such information make

any warranty of any kind in regard to the content of the information presented in this book.

10

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24

Welcome

How to use this book

Stress SOS

Beat stress with yoga

Your yoga toolkit

Support your body

PREPARETO PRACTISE

28

30 Stress-proof your body

Breathing basics

BALANCEYOUR BODY

Contents

GROUNDYOURSELF

E-STRESS ATYOUR DESK

58 Poses

66 Sequence

REFRESH &REVITALISE

70 =Poses

76 Sequence

UNWIND &DE-STRESS

4050

Poses

Sun salutations

80 Poses

86 Sequence

9096

Poses

Sequence

EASEANXIETY

100 Poses

108 Sequence

112

116

122

130

RESTORE

Relaxation

Breathwork

Meditation

Biographies

Stress affects us all. Whether it’s pressure at work, money

worries or emotional issues, the stresses and Strains of life

accumulate, taking a toll on our bodies and minds. Headaches,

insomnia, depression, burnout, heart disease — all are linked to

chronic stress. Yet, too often, the remedies we’re offered

simply mask the symptoms. So what’s the solution? Yoga.

Not only does this amazing system ofmind and body exercise

help release physical tension, it’s also proven to trigger chemical

changes in the brain that protect you from stress and bring you

into balance. Yoga can also improve sleep, liftmood, ease headaches

and relieve neck and shoulder pain. Meanwhile, yogic breathing

andmeditation techniques slow your heart rate, regulate

blood pressure and create inner calm. Yoga is the perfect self-care

package and all you need is just 10minutes a day.

In Yoga for Stress, you'll find an expert, step-by-step guide to the best

stress-busting yoga poses and sequences for a busy life, plus easy

effective breathing exercises andmeditations. Start today and

discover the benefits. Here’s to a happy, stress-free you!

STAY SAFEThe information in

this book does not

replace medical

advice. Please

consult your GP or

health practitionerbefore embarkingon any new

exercise programme,

including the yogaposes in this book,

especially if you have

a back condition,are pregnant or

have a chronic

medical condition.

HOW TO USETHIS BOOK

Can't wait to de-stress with yoga? Follow these instructions

to ensure you get the most from your guide

oga is the perfect wayto ease stress. Simple,affordable and enjoyable,it’s something you can

do anytime, anywhere to release

tension, calm your mind and fortify

your body. Add some simple

breathing and meditation techniques,and you've got the ultimate stress-

busting toolkit at your disposal.You don’t need to be an expertor spend hours on your mat. Evena few minutes a day of easystretches and yoga poses will keepyour mind and body in balance.

Together with top yoga instructor

Clara Prats, we’ve created a step-by-step guide to using yoga to relax,unwind and soothe the symptomsof stress. To get maximum benefits,aim to work your way through the

book, from start to finish. Once

you’ve learnt the basics, you can

dip in and out to choose posesand sequences that best suit

your needs, or tailor your own

programme. Here’s what youneed to know to get started.

nme7

STRESS: HOW YOGACAN HELP

Discoverwhy yoga is

scientifically proven to

beat stress, calm your bodyandmind, ease anxiety and

muchmore. Find out the

best yoga poses for every

symptom. And try the

props that help your bodyachieve deep relaxation.

page °°

PREPARE YOURSELF

Learning to breathewell

is one of the foundations

of yoga but it can also helpreduce stress and boost

yourwellbeing. Try it

for yourself, alongwith

a yogawarm-up to get

your body supple and

tension free.

EATTRESS(TH

BALANCE YOUR BODY

Sun salutations are the

ultimate series of posesforwellbeing. Stretchingand strengthening everymuscle and joint, theyalso act as amoving

meditation, bringing

you into harmony.

Here’s how to do them.

GETTING STARTED

page 56

THE POSES & SEQUENCES

Now you've learnt the

basics, it’s time to try the

poses thatwill target yourstress symptoms. Follow

the step-by-step guides to

be ready for the tailored

sequences for starting your

day, recharging your energy,

unwinding at night, beating

anxiety andwork stress.

page

REST AND RESTORE

You’ve worked your body,so now it’s time to relax

and absorb the benefits.

Alongwith guidedrelaxation and breathwork,

you'll learnmeditation and

mindfulness exercises that

are scientifically proven to

de-stress your mind and

body. Enjoy.

10

STRESSSOS

With stress and anxiety at an all

time high, the ancient practiceof yoga can help bring balance

to our modern-day life

early two-thirds of us have

felt so stressed that we’vebeen overwhelmed or

unable to cope in the past

year alone, according to a Mental

Health Foundation study. And while

health concerns, family issues and

money worries are all unsurprisinglyhigh on the list of major triggers,there are plenty of everyday niggles— those unanswered emails, thatcancelled train or the ridiculouslylong queue in the post office, for

example — that can conspire to

leave us feeling hard-pushed and

under pressure.

Stress responseThe body’s natural response to

any stress is fight-or-flight, which

puts the nervous system on red

alert, releasing stress hormones

such as adrenaline and cortisol into

the bloodstream to help you jumpinto action and deal with whatever

threat is occurring. This can have

its benefits if you’re being chased

by a bear. And, indeeda little stresscan be a good thing, energising and

motivating us to achieve and reach

our goals. This is known as ‘positive’stress. However, too much stress on

a daily basis can start to turn into

‘negative’ stress, taking a toll on yourmind and body, leading to tensemuscles and joints, poor digestionand fatigue. In the long term, scienceshows that ongoing stress can lead

to conditions from IBS, headaches,insomnia, depression and poor

immunity to burnout and more

serious illness and disease.

Rescue remedyThe good news is that yoga can

prove the perfect antidote to dailystresses and strains, thanks largelyto the ‘relaxation response’. Put

simply, the relaxation response is

the exact opposite of fight-or-flight.It’s nature’s way of telling yourmind and body to stand down,

‘relax, you’ve got this...” By workingwith your breath, both during yogaasanas and meditation, yogaharmonises your body and mind,to bring you back into balance.The rhythmic moves and stretches

it

yas

Spe Das

ARE YOUSTRESSED?Here are some common

symptoms of stress. Do

you recognise a few?It’s time to take action

@ Headaches

@ Upset stomach

@ Racing heart

@ Anxiety@ Fatigue

@ Insomnia

@ Depression

@ Neck pain@ Back pain

m Anger

@ High blood pressure

m@ Eczema

@ Hair loss

help release any physical stress and

tension stored in your muscles while

flooding your body with oxygen and

nutrients and re-energising yourcells and vital organs. And because

yoga’s physical asanas strengthenand tone your body, they help youbecome fitter, healthier and more

energised, all of which are invaluable

weapons in the battle againststress. Meanwhile, yogic breathingand meditation slows your heart

rate, regulates your blood pressure,strengthens your immune systemand encourages you to draw

your mind inwards so you can be

in the moment, safely away from

the distractions of daily life.

11

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Yoga benefitsThis ancient system of exercise works on every area of your body to calm,

restore and revitalise you. Here’s some of the magic it performs

Worried that you’re too

busy to add yoga to yourjam-packed agenda?

Just 10 minutes each day can be

enough to lift yourmood, alter youroutlook and even change your brain

chemistry — leaving youmuch better

equipped to face the world and

everything life throws at you.

SAF:

INTRODUCTION

Eases digestionRegulates stress

hormones

Lowers blood

pressure

Calms yourbreathing

Calms yournervous

system

Energises yourbody and mind

13

et //

Feeling frazzled? We have the solution! Discover the research-

backed benefits of yoga for relieving stress and anxiety -—

including how it relaxes your mind and body on a cellular level

14

Yoga resetsyour genes

Let’s start by taking a closer look at

the relaxation response and whatit does to your body’s chemistryon a cellular level. In a 2013 US

study, 26 adults who practisedyogic deep breathing and repeatedmantras daily for eight weeks sawsome very exciting changes in their

gene expression. Genes associatedwith energy metabolism, insulinsecretion and anti-ageing telomeres

(protective caps at the end of

our DNA) increased, while thoseinvolved in inflammation and stress-related pathways were switched off.

Why the big deal about insulinsecretion? As well as regulatingblood sugar, this key hormonealso triggers the production of

the feel-good neurotransmitter,serotonin. So the breathing

techniques and meditation

associated with yoga enables youto experience ‘a specific genomicresponse that counteracts the

harmful genomic effects of stress’,according to the researchers.And this effect becomes more

pronounced with practice.

15

It reduces stresshormones

Numerous studies have shown that

yoga lowers levels of key stresshormones in the body, including- perhaps most notably - one

called cortisol. Researchers at the

Sibar Institute of Dental Sciencesin India, for example, found that

people who regularly practise yogahad low levels of cortisol in their

blood, as well as lower levels of

perceived stress. Another study,

published in the indian Journal of

Psychiatry, found that cortisol levels

dropped significantly in peoplewith depression after they did three

months of yoga. The researchersconcluded that yoga hada directinfluence on cortisol by acting at

the level of the hypothalamus - the

area of the brain associated with

hormone release. So why does this

happen? More research is needed— but it’s likely to be another result

of the relaxation response, thanksto mind-clearing, deep-breathingtechniques and meditative postures.

TRY THIS: The effort-free Corpsepose or Savasana (p65) is the

perfect stress-buster.

16

DID YOU

KNOW?Youmay notice

your stomachstarts to gurglewhen you lie in

relaxing yogaposes such as

Corpse. This isbecause as you

start to

deepen yourbreath,

your nervous

system calmsdown and yourbody moves into‘rest and digest’mode meaningyour body canreturn to keyfunctions suchas digesting.

YOGA BENEFITS

It gets rid ofmuscle tensionAt the heart of yoga is the

understanding that mind and bodyare intrinsically connected. Highlevels of tension in one area will have

an adverse effect on the amount of

physical and emotional stress we’re

carrying overall. Tight muscles use

more energy, leading to fatigue and

tension. If you’re hunched over a

desk all day, for instance, you’relikely to hold much of the tensionin your back and shoulders. Wealso tend to carry a lot of tensionin our hips. In particular, the largestof the hip flexors, known as the

psoas — a deep-seated core musclethat stretches from the lower trunk

through to the top of the thighs - is

one of the most affected areasof the fight-or-flight response,tightening with every perceivedthreat and storing much of that

unspent stress. But even a clenched

jaw has an effect on your whole

body. Yoga helps redress the

balance by enabling us to releasethis stress and remove unconscious

patterns, such as tensing up certainareas of the body.

TRY THIS: Puppy dog (p37) (A) is

good for releasing muscle tensionand emotional stress in yourshoulders and upper chest, whileCat/Cow (p33) (B) strengthensand stretches your neck, spine and

hips. A Crescent moon (p49) (C) iseffective for releasing the tensionfrom the psoas.

17

18

It boostsstress-bustingbrain chemicalsWe've all experienced the mood-

lifting benefits of a walk in the fresh

air, but a yoga class could be an

even better option. That’s accordingto research published in the

Journal of Alternative and

Complementary Medicine, whichsaw yoga practice pitted againsta metabolically matched walkingexercise three times a week for

a group of healthy adults. After12 weeks, the yoga group saw

greater improvements in mood

and anxiety levels.The reason? The researchers

suggest this was due to higherlevels of gamma-aminobutyric acid

(GABA) - an amino acid that’s vital

for a well-functioning brain and

central nervous system, helping to

promote feelings of calm. GABAactivity tends to be lower in peoplewith poor mood and anxiety.

TRY THIS: Good poses for

soothing your brain include

Supported downward-facing dog(p81) (A) and Seated wide-leggedforward fold (p106) (B).

4

DID YOU KNOW?When you become

stressed, it stimulates

your sympathetic nervous

system to prepare your bodyfor fight or flight, releasingadrenaline, increasing

your heart rate and blood

pressure. Yoga activates

your parasympatheticnervous system, reducingyour blood pressure and

heartbeat, taking stress offthe body. By slowing yourbreath, you tell your bodyyou're not in danger and

everything is ok.

NS Ba

It calms yourbreathing

It’s well worth giving a specialmention to the deep, restfulbreathwork associated with yoga.Research has demonstratedhow yogic breathing techniques,called Pranayama, can calmand centre your mind. They haveeven been used successfully asa complementary treatment for

YOGA BENEFITS

It helps youfocus

The stresses and strains of modern

life can so often seem like an

uncontrollable whirlwind in our

minds: it all gets mixed up in one

great big ‘mental stress ball’, and

it’s difficult to get anything into

perspective. But just 25 minutes of

Hatha yoga - a gentle combinationof physical postures, breathingtechniques and meditation - each

day is enough to focus the mind,

according to a 2017 study at the

University of Waterloo, Canada.

By channelling the brain’s

processing power on a limited

number of targets, such as

breathing and posture, yogareduces the processing of non-

essential information, say the

study’s authors. Practised regularly,this carries into our everyday life

because we learn how to prioritiseand focus more easily on the

here and now and filter out

the overload that can clutter and

stress our brain. And by teaching us

the art of self-study, yoga can helpus find clarity and purpose in all

areas of our life - to work out what

deserves our attention, what needsto change and when to let go.

TRY THIS: Good poses for

focus include Tree (p74) (A) andEagle (p100) (B).

people suffering from post-traumaticstress disorder (PTSD).One small study at Stanford

University, California saw a groupof US ex-servicemen learn

a set of techniques from the

Sudarshan Kriya Yoga practice— a type of rhythmic, controlled

breathing - after which the veterans

saw their PTSD symptoms,including anxiety, dramaticallydecrease. A good start is to learn

the Full yogic breath.

TRY THIS: Start with Full yogicbreath (p29) (A) and moveon to Nadi shodana breathing(p120) (B).

19

20

It helps yousleep

Yoga can play a key role in tacklingenergy-sapping sleep problemsand their debilitating knock-oneffects. By relaxing your muscles,deepening your breath and

releasing soothing brain chemicals,yoga helps prepare your body for

sleep. It also helps clear the mental

chatter that can keep you awake at

night. When people with insomnia

adopt a daily yoga routine, theytend to sleep for longer, fall asleepfaster and return to sleep more

quickly if they wake in the middleof the night, says the National SleepFoundation, US.One American study found that

over 55 per cent of people whodid yoga said it helped them getbetter sleep. It’s also proven to

5

aid menopausal sleep problems.It relieves

And by replenishing oxygen the stresslevels in your body and allowing '

toxins to be released, yoga will of illnessalso help you feel more refreshed

in the mornings. Yoga can help tackle the anxietyof living with a serious illness. An

example? A combination of the

stretching, breathwork, meditation

and relaxation techniques usedin yoga enables breast cancer

patients to feel significantly healthier

and more relaxed while undergoing

TRY THIS: To prepare yourbody for sleep, try Legs upthe wall with bolster pose (p85)(A) or Restorative corpse pose(p113) (B) focusing on

your breathing throughout.

treatment, according to a studyat the University of Texas, US.More than half of the women whotook part in the study saw their

symptoms at least halved.There’s also a growing body

of evidence to suggest that yogacould help reduce the anxiety-

YOGA BENEFITS

DID YOU KNOW?Learning to

accomplishchallenging yoga

poses and sequencesnot only has a directeffect on your body'snervous system, italso helps teach youhow to deal with life’sstresses while stayingcalm with an evenbreath.With regularyoga practice, yourbody automatically

harnesses this

positive response intimes of need.

It gives youmore energy

Feel too burnt out to tackle life’s

little niggles? That’s where yogacan help. The same University of

Waterloo study mentioned abovealso found that Hatha yoga and

mindfulness meditation were both

effective for improving energy levels— but yoga had significantly more

powerful effects than meditation

alone. This could be due to the rush

of feel-good endorphins, increasedblood flow and improvements in

flexibility and strength that come with

yoga, the researchers suggest. Thebest energy-boosters? Back-bendingposes such as Cobra (p46) andCamel (p75) are great for energisingand rejuvenating mind and body.

They extend your spine and open up

your chest, allowing you to breathe

more fully and oxygenate your lungs,so energising your body.

DIOS Be

inducing chronic pain associatedwith conditions such as arthritis.

One recent study, publishedin Restorative Neurology and

Neuroscience, found that yogareduced the amount of inflammation

and joint pain in people with

rheumatoid arthritis after just eightweeks. Crucially, these people also

reported fewer signs of depressionacommon side effect of this

chronic condition.

TRY THIS: Camel (p75) (A) andBridge (p59) (B).

TRY THIS: Gentle Restorative

poses are particularly usefulwhen you’re not well. TrySupported child’s pose (p80) (A)to improve your breathing andTwist on knees (p84) (B) whicheases backache.

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22

Yoga’s not just about the poses — it has four key

principles that create a complete mind and body

ExerciseThe physical aspect of yoga

comprises a series of poses or

‘asanas’ that keep your bodyand mind in optimum health. The

poses stretch and strengthen yourmuscles, lubricate your joints and

spine, and massage your internal

organs. Each posture has specificbenefits for body and mind - they

practice for creating calm

can energise, relax, detox, invigorate,heal and much more. Ranging from

simple to more challengingin nature, all postures incorporateboth challenge and recovery to

leave you feeling restored. Posturescan be linked by the breath to

create therapeutic sequences,for instance to calm or energise,build strength or balance, improve

flexibility or stamina. Find out more

on page 30 onwards.

2 BreathingIn yoga, the breath is key to

uniting body and mind. Learningyogic breathing techniqueshelps to deepen your practiceand enhance the stress-relievingbenefits. By tuning into your breath

at the start of a yoga session, youbring yourself into the moment and

leave the day’s stresses behind.You can use your breath during

practice to energise your body for

postures and sequences, and then

to relax you afterwards. There are

also specialised yogic breathing

techniques called Pranayama,designed to restore your body and

mind. Find out more on page 28.

RelaxationUnlike many other forms

of exercise, all yoga practiceincorporates relaxation. The ancient

yogis knew that allowing the body to

restore and replenish after exertion

is key to developing strength and

vitality. Poses such as Standingforward fold (p42), Child’s pose(p80) and Savasana (p65) - the

ultimate relaxation posture — often

follow a demanding pose. At theend of a yoga session, you may lie

in Savasana for 10 minutes or more.

This allows your body and mind to

absorb the benefits of the precedingpractice and recover your energies.Find out more on page 110.

MeditationScientifically proven to ease

stress, relieve anxiety and reduce

mental fatigue, meditation is a key

part of yoga. The ultimate aim is to

learn to control and focus your mind

but it doesn’t have to mean hours of

chanting. Just 10 minutes of simplemeditation practice at the end of your

yoga session or anytime throughoutthe day - can bring benefits. Youcan even do it on the bus or at

your desk. The simplest form of

meditation — mindfulness meditation— involves observing your thoughtsand staying in the present moment

to free you from the stresses of dailylife. Find out more on page 120.

YOGA BENEFITS

BEST YOGA FOR STRESSRESTORATIVEDeveloped by the founder of Iyengar yoga, B.K.S. Iyengar,

Restorative yoga uses specially adapted therapeutic yoga asanas andbreathwork to encourage the body to heal and themind to quieten.Props such as blankets, bolsters and straps are used to support yourbody in deeply relaxing postures so you can let go of any tensionwithout effort. It restores the balance ofbody andmind so the bodycan heal itself. An hour’s classmay include just a handful of poses, toenhance the relaxation experience. Research shows that Restorative

yoga can reduce levels of stress hormones and improve sleep.

HATHA YOGA

Officially, the term Hatha encompasses all forms of physicalyoga, but a Hatha yoga class usually refers to a gentle yoga sessionthat combines awarm-up to prepare your joints andmuscles, thenaseries of slow postures, followed by relaxation, Pranayama (breathingexercises) and sometimesmeditation. It’s the perfect, all-round

practice for a healthy body andmind. Look for a beginner’s class for a

grounding in the basics of breathing and alignment so you can enjoyits benefits and stay injury free if you trymore challenging postures.

SIVANANDAThis is a slow, flowing form of yoga designed to enhance health

andwellbeing. Startingwith relaxation in Savasana (Corpse pose) and

breathing exercises, you'llmove on to doing 12 key postures, designedto open the energy channels in your body. Aftermore challengingpostures, you'll relax again in Savasana to ensure your body absorbsthemaximum benefits. At the end of the class, you’ll do some chantingandmeditation. It’s the perfect environment for finding serenity.

YINYin yoga is a relatively recent form of yoga that combines

static postureswith slow breathing to stretch your body, release

energy blocks and work deeply in the connective tissues to helpease tension and promote circulation. Classes are often heldwiththe lights down and, as postures are held for up to fiveminutes,it’s a deeply relaxing experience that’s perfect if you're feelingtired or burnt out and need to restore your energy.

BIKRAMDeveloped in the 1970s by Bikram Choudhury, Bikram classes

are held in a studio that’s heated to 40 degrees C and consist ofa series of 26 postures performed in order over 90 minutes. Theintense heat helps warm yourmuscles and joints to aid flexibility.While it’s a tough, sweaty workout, the heat is said to improve yourbreathing, focus yourmind and help your body relax. So as well as

weight loss and toning, stress relief is one of the purported benefits.

23

we |

7 a oe, ADSA” a.

SUPPORT a's YOUR BODY > 2Discover the

props and kit

that will helpenhance voga's

aes

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stress-busting

benefits

24

Photograph

yan

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ogam

atters.com

f you've ever tried a yoga class,you've probably spotted a pileof unusual looking objectsstacked in a corner of the

studio. From bolsters and blanketsto straps and blocks, these piecesof kit may look eccentric but, in

fact, they’re a valuable tool for

your yoga practice, particularlyif your goal is to ease stress and

fatigue or recover from illness.

Wellbeing toolIn ancient times, yogis would

use props made from ropes and

wood to help them practise their

postures. But it was B.K.S. lyengar,the founder of lyengar yoga, who

popularised the use of propsafter he discovered they helpedhis students sustain challengingpostures for longer and improvetheir alignment. lyengar beganincorporating the use of stools,

walls, blankets and bolsters and

found that by allowing him to adjust

poses to the student’s needs,

props also helped with health

conditions, improving circulation

and breathing, reducing back painand lowering blood pressure while

enhancing relaxation.

Helping handBy allowing your body to relax

while being active, props help it feel

rejuvenated rather than fatiguedafter practice. They can assist

your practice in many ways. For

instance, a yoga bolster can help

support a backbend, a strap can

help you stretch further in a forward

bend, and a brick can help youreach the floor in a balancing pose.

Props are also key for Restorative

yoga where they are used to

support your body in specialisedrelaxation poses (see p80-85).

STRAPFabric straps can be used

to lengthen the reach

of your arms,

helping you preventstrain and stay

°

aligned during poses. For instance,

loop one around the balls of your feetin Seated forward fold (p105) if youcan't touch your toes. Or secure themaround your knees in a reclining posesuch as Supported Fish pose (p82) to

help you relax.

The number-one

piece of kit is a ‘sticky’yoga mat. It will help you

grip in standing poses and

Support your body in

reclining poses.

BLOCKUsuallymade from

foam or cork,blocks are amultipurpose tool for

adding height where needed. Popthem under your head or back for

support during supine poses; sit ona block to straighten your spine

duringmeditation; or use one as an

extension of your hands when youcan't reach the floor in standing posessuch as Triangle (p101).

YOGA KIT

Rectangularbolsters offer

cushioned

support for yourbody during relaxation or

Restorative yoga poses,

moulding to your body as youmove. Try resting your head or

chest on a bolster during SupportedChild’s pose (p80) or sliding one

under your knees for SupportedSavasana (p112).

BRICKThickerthan a block,bricks do the

same job but offermore heightso are useful if you're a beginner

trying to hold a challenging new

pose. You can also place a brickbetween your knees to activate yourlegmuscles in poses such as Mountain

pose (p40) or Bridge (p59).

CHAIRNot only is a yogachair useful forseated versionsof standard poses,see De-stress at your desk (p88), it’salso a handy support during standingand balancing poses. It’s used inRestorative yoga for special relaxingmoves such as easier versions of

Legs up the wall (p85). You can

buy a specialist yoga chair or use

any sturdy folding chair.

25

HERE ARE SOME PROPS TO TRY

BOLSTER

26

oh4

Ready to start your yoga journey? Turn the page to

discover the breathing techniques and simple warm-up

moves that will prepare your body and mind to practise

the poses. Not only will they help you get more from

your time on the mat, they can also boost your wellbeing

in daily life. Learning to tune into your breath can help

you stay calm when things get stressful. Meanwhile, the

simple mobility moves will keep your body supple and

free of the tension that can accumulate during our busy

lives. So put 10 minutes aside and give them a try today!

27

28

BREATHINGBASICS

Learning to breathe properly will deepen

your yoga practice and help you beat

stress. Here's how to doit

ne of the first things to happen when we’re

feeling stressed is our breath becomes more

shallow. Sometimes, we even hold our breath

without being conscious of it. Stop readingfor a moment and check how you’re breathing — is yourbreath full and deep, rising from your belly, or is shallowand restricted, high up in your chest?The truth is, most of us barely use a fraction of

our lung capacity and this has knock-on effects for our

health. Breathing properly floods your tissues and vital

organs with oxygen and nutrients. It tells your body that

everything is well, triggering a cascade of beneficial

physical and chemical reactions in the body, calmingyour mind, increasing focus and helping you relax.

Breathe into lifeLearning to breathe correctly is one of the basicfoundations of yoga. By tuning into and controlling yourbreath, you can connect your body and mind during

your practice, turning it into a moving meditation. But

yogic breathing will also help you beat stress and boost

your wellbeing. Practise the Full yoga breath (p29) and

yogic exercises called Pranayama (p116) and your

breathing will begin to improve in your everyday life.

Full yoga breathLie on your mat in Savasana

(p65), gently close your eyes and

spend a few moments allowingyour breath to settle and your mind

to become calmer (A).@ Take a deep breath in through

your nose, then exhale through yourmouth letting go of any thoughtsor tension. Repeat this a coupleof times.M@ Focus on your breath - are

you breathing quickly or slowly?Are you taking a full or shallowin-breath? Can you feel your chest

expanding or your belly rising?@ Now place your hands on yourlower belly (B).@ Become aware of your belly risingas you inhale, and gently falling as

you exhale.@ Now, slide your hands to yourside ribs.

@ Can you feel any movementbeneath your hands? Continuefor a few breaths.@ Finally, place your right hand

to your upper chest (C), Can yousense any movements here?

To practise the Full yoga breath,inhale and breathe into yourabdomen, then your ribs and finally

your upper chest (as if you were

filling a vase with water).@ As you exhale, empty from yourchest, then your ribs and lastlyyour belly.@ Continue in your own rhythm for

a several breaths, then gently let

your breathing return to normal.@ Lie quietly for a few moments,

experiencing the effects the exercisehas had on your body and mind.

30

stress-proofyour body

Warming up before your yoga session not only helps maximise

the rewards you get from your practice, the moves can also

protect your body from the symptoms of stress

oga comes with its own set of

warm-up moves, designed to

prepare your body and mind

for practice. These simplemoves mobilise the body’s joints and

boost circulation, increasing blood flow

to your muscles to improve flexibility and

prevent injury during challenging posesand sequences. Practised in tune with

your breath, these warm-up moves also

quieten your mind, bringing you into the

present moment and increasing your bodyawareness so you can notice any areas of

tension or pain that need attention.

Daily doseThese simple yogic warm-up moves are

also a valuable set of exercises in their

own right. Practised regularly,

keep your body supple and more ableto deal with stresses and strains of

daily life, both physical and mental.

Whether your day involves sitting for

long periods of time, standing on yourfeet or running around after children,

spending just a few minutes a day on

these mobility moves will help prevent

any stress and tension accumulating in

your body, and improve your sense of

wellbeing. Give thema try today!

they'll

KNEES TO CHESTLie on your back with your knees bent, feet on

the ground. Place your hands just below your kneesand hug your knees into your chest.@ Take several deep breaths, drawing your kneesa little further into your chest as you exhale.@ Release back down.

BENEFITS: Stretches your back

ELBOW CIRCLES@ Sit in a relaxed cross-legged or kneeling position Mf Do five circles in each direction, keeping yourand bring your hands to your shoulders, eloows shoulders down and relaxed.

pointing out and down (A).B Inhale and start to draw big circles with yourelbows, bringing them up (B), forwards (C) and BENEFITS: Stretches your upper armsdown (D) in a clockwise direction. and shoulders

———

CROSS-LEGGEDSIDE STRETCH

”

Sit in a relaxed cross-legged or

kneeling position.and take your arms out

to the sides and overhead, bringingthe palms of your hands together.(= Inhale and bend to the right,

reaching through your left arm

and feeling the stretch down the

left side of your body (A).B Take a few breaths here. Inhale

and lift back to the centre, then

exhale and bend to the left (B).

BENEFITS: Stretches yoursides; deepens your breath

Inhale

aa

31

32

CROSS-LEGGED TWIST@ Sit in a relaxed cross-legged or

kneeling position and rest the palmof your right hand on the outside of

your left Knee. Place your left hand

on the floor behind your left hip.@ Root through your sittingbones and lift your spine out

of your pelvis.@ Exhale and slowly twist yourspine to the left, looking over yourleft shoulder. Take a couple of deepbreaths, releasing further into the

twist on each exhale (A).@ Inhale back to centre and repeaton the other side (B).

BENEFITS: Mobilisesyour spine

SIDE ROLLSLie on your back with your

knees bent, feet on the ground.@ Place your hands just below

your knees and hug your kneesinto your chest.@ Now exhale and roll your bodyto the right (A).@ Inhale back to centre, then exhaleand roll to the left (B).@ Repeat this several times,

using your breath and core to

control your movement.

BENEFITS: Massages yourback and kidneys

il

CAT/COW@ Start on all-fours, knees beneath your hips,hands beneath your shoulders, fingers spread.@ Exhale and slowly release your headand tailbone towards the floor, rounding

your back and lifting your spine towardsthe ceiling into Cat (A).® Inhale and tilt your tailbone up, releasingyour spine down into a gentle backbend.Draw your shoulders down your back, take

your chest forwards and up and raise yourhead into Cow (B).@ Alternate between Cat and Cow, followingyour breath. Move slowly, vertebra by vertebra.@ Repeat this five times.

BENEFITS: Massages your spinal discs

SPINE ROLLS@ Lie on your back and bend your knees into your chest,

holding the back of your thighs with your hands.Mi Inhale and then, on an exhale, start to roll backwards

(A) and forwards (B) and (C) in a rocking motion,

keeping your chin into your chest and your core engaged.ll Repeat this up to 10 times.

BENEFITS Stretches your spine

33

ia! ¥

34

HAPPY BABYM Lie on your back. Bend

your knees, take hold of

the outside of your feet

and slowly release yourknees down towards

your armpits (A).W@ Flex your ankles, bringyour calves to vertical anddraw your shoulders down,

feeling the stretch in yourinner and outer thighsand the release in yourlower back (B).@ Take 10 deep breaths,then release your feet

back down to the floor.

BENEFITS: Releasesstress and tension

SHOULDER SHRUGSBi Sit in a relaxed cross-legged or

kneeling position, shoulders downand arms relaxed with your palmson the floor beside you.

d tense your shoulders

your ears, keeping the

body still (A).nd let your shoulders

bwn, releasing any

his five times.

S: Eases tensionoulders

Inhale aup towards

rest of youl@ Exhale é

fall back dk

tension (B)@ Repeat t

BENEFIT:in your sl

CHILD’S POSE STRETCHStart in a kneeling position, knees apart, big toes

together, heels wide apart. Sit back onto the solesof your feet. Rest your palms on your thighs.@ Exhale and walk your hands forwards, lowering yourtorso between your thighs into Extended child’s pose.B® Take your hands shoulder-width apart, palms facingdown, fingers spread and middle fingers pointingforwards. Press your hands into the floor and slide

your shoulder blades down your back.@ Rest your forehead on the floor. Breathe deeplyinto the back of your ribs and sink further into the

ter;

mat (A). Take a few breaths here.

@ Inhale then exhale and walk your hands round to the

right. Breathe into the left side of your body and feel

your ribs expand (B). Take a couple of breaths.@ Inhale, exhale and lift your head, walking your handsto the left and repeat on this side (C).@ Finally, close your thighs, and bring your arms back

alongside your body to relax down into Child’s pose (D).

BENEFITS: Stretches your arms, shouldersand spine; quietens your mind

36

EYE OF THE NEEDLEMi Lie on your back and rest your

right ankle on your left thigh. Thread

your right hand between your thighsand interlace your fingers behind

your left knee (A).@ Use your arms to draw your left

knee towards your chest and pressyour right forearm into your right

thigh to open your hip.Take five breaths, then repeat on

the other side (B).

BENEFITS: Opens your hips;releases tight glutes

EASY FORWARD BENDMi Sit in an easy crossegged position.@ Bring your palms down to the floor and walkthem out in front of you until you feel a stretchin the back of your thighs.@ Exhale and bend your torso forwards from your

hips. With each inhalation, lift your torso and with

each exhalation, walk your handsa little further

out, feeling a gentle stretch.@ Let your head hang and your breath take you deeper.Don’t worry if you only move a few centimetres!

BENEFITS: Stretches your hips and spine

PUPPY DOGStart on all fours, shoulders over your wrists, hips

over your knees, toes flat on the floor.

@ Walk your hands forwardsa little, then exhale, pressyour hands down and take your hips back slightly to

lengthen your spine. Walk your hands forwards a fewinches more and then, stretching through your arms,

drop your head to the floor and let your neck relax.@ Take five deep breaths into your back.@ To come out, exhale, walk your hands back in and

come up to kneeling.

BENEFITS: Opens your shoulders;stretches your spine

LION BREATH POSE@ Kneel on the floor with yourhands relaxed on your thighs (A).Take a deep inhale through yournose. Then open your mouth wideand stretch your tongue out down

towards your chin while openingyour eyes wide and exhaling,making the sound ‘haaaa’ with

your breath as it travels down yourthroat (B).B Repeat Lion breath a few times.

BENEFITS: Releases tension inyour face and chest

38

|

Now you’ve learnt the theory, It’s time to try some yoga

poses! On the following pages, you’ll find some of the

best, stress-busting yoga poses and sequences for body

and mind. We start with a series of classic Sun salutation

poses that are a great way to begin your practice or start

your day. Linking your body and mind through the breath,

these postures rejuvenate your whole being, stretching

away stress and bringing in new energy. First practise

the step-by step posture guides, then choose one of the

sequences to suit your needs. Enjoy!

39

40

Mountain poseTadasana

Draw yourcore inwardsas you lengthenyour spine

Extend yourtailbonedownwards

@ Stand with your feet shoulder-width apart and parallel. Balance

your weight evenly over each foot,

spread your toes and root throughthe base of your big and little toes.Lift your inner arches.@ Keep your knees over your anklesand your pelvis over your knees.Allow your tailbone to release to the

floor. Breathe deeply and evenly.Draw your navel towards your

spine, lift your chest and relax

your shoulders down your back.Let your arms hang by your sides and

lengthen the back of your neck (A).Mi Inhale, ground through yourfeet and lengthen through to the

crown of your head. Breathe

gently, lengthening your torsoas you inhale, grounding through

your feet as you exhale.

Stay in the pose for five to

10 breaths.

VARIATIONMountain with prayer handsHi From Mountain pose, slowly draw

your hands together at the centre

Variation

of your chest in a prayer position,

palms pressed lightly together,fingers pointing up to the sky (B).@ Gently close your eyes and

breathe evenly.@ This sacred hand position is

called Anjali mudra. It means

‘offering’ and is used as a wayto return to your heart and for

composure. Bringing your hands

together connects the left and

right side of your brain.

@ When you’re ready to release,exhale and slowly lower your handsback down to your sides.

BENEFITSGrounds and calms you

Aids your focus

Improves your postureSteadies your breathing

»>

Urdhva hastasana

@ Begin in Mountain pose (p40),balancing your weight on all four

corners of your feet and focusingon your breath.

@ Turn your palms outwards,inhale and lift your arms out to the

sides and up towards the ceiling,until they are parallel (A).@ Reach up through your handswhile lengthening your neck and

relaxing your shoulders down.@ Stay in the pose for five

deep breaths.

VARIATIONExtended mountain side bend@ From Extended mountain

pose (A), exhale and reachboth arms over to your left

side, feeling the stretch downthe right side of your body (B).

Imagine your body is against awall to help you stay in one line.

M@ Stay here for three breaths, theninhale and come up to the centre.@ Repeat on the other side.

Try this posewhenever youneed a boost!

Extended mountain pose

Variation

BENEFITSDeepens your breathing

Energises your mind

Boosts your self confidence

Stretches your sides

Relax your Lift yourshoulders torso up outdown of your hips

42

otanding forward foldUttanasana

Keep a micro

bend inyour knees

@ Begin in Mountain pose (p40)with your feet hip-distance apart.Inhale, root through your feet

and lengthen your torso out fro

your pelvis.@ Exhale, bend your knees slighand begin to fold forwards from

your hips, keeping your back fla

as you relax the front of your bo

down towards the floor.

@ Place your hands in front of

your feet {or on your anklesor shins) and allow your chestto rest on your thighs.Bi lf comfortable, straighten your

legs, keeping a slight bend in

your knees, and allow your upperbody to relax fully. Draw yourtailbone towards the ceiling, and

your head closer to the floor (A).@ On each in-breath, feel your spinelengthening; on each out-breath,fold a little deeper.@ Breathe softly for several breaths,then inhale and gently uncurl your

spine to return back to standing.

VARIATIONHalf-standing forward fold

From Standing forward fold (A),place your hands a few inches in

front of your feet.Mi Inhale and lengthen the crown of

your head away from your tailboneto come up to a flat back.@ Root down through your handsand feet and draw your shoulderblades down your back (B).Take five deep breaths then

relax back down into Standingforward fold.

As you come

up, imaginee stackingertebra over

Variation

BENEFITSSoothes your mind

Reduces fatigueCalms your nervous system

Regulates yourblood pressure

back

you'rone v

the other

tly

dy

ChairUtkatasana nN

Lengthenthrough yourfingertips

@ Begin in Mountain pose (p40)with your feet hip-width apart, toes

spread and arches lifted. Inhale andlift your arms up and forwards until

they are level with your ears, palmsfacing inwards and fingers spread.@ Exhale and bend your knees

deeply. Look straight ahead, relax

your shoulders and draw your bellybutton to your spine.@ Lengthen your spine and extend

through to your fingertips while

drawing your shoulders down

your back. Keep your neck in line

with your spine.@ Take three to five breaths,

lengthening through to your

fingertips on each inhale and sinkinga little further on each exhale.B To come out of the pose, inhaleand straighten your legs. Thenexhale and lower your arms.

NEFITSOn each exhale, and stabilises yousinka little deeper

into the pose.

thens your spines your endurance

Don’t let yourknees projectover your toes

BlGround:

Stshou

Strenc

nae IMPTOV'

retches yourtlders and chest

44

PlankKumbhakasana

This poseconditions yourentire body.

@ Start on all fours with your hands

directly below your shoulders,knees beneath your hips.Tuck your toes under and walk

your hands forwards until your bodyis in a straight line from your anklesto your head. Tuck your chin in and

keep your neck long.@ Spread your fingers, root yourhands into the floor, anddraw your shoulders back and

down your spine, keeping a slightbend in your elbows (A).@ Draw your belly button to your

spine and breathe evenly.@ Engage your leg muscles and lift

your thighs to support you.Mi Take five to 10 breaths, thenlower your Knees and rest.

Variation

VARIATIONPlank on kneesWi If you’re a beginner or have aweak back or wrists, keep yourknees on the floor while you practisePlank (B). Gradually build up the

time you can hold the pose.you get stronger, you'll be

able to progress to the full pose,again, building up the length of

time you hold it.

BENEFITSImproves your focus

Builds your staminaand resilience

Strengthens your arms,wrists and spine

Tones your core

Pressthe frontof your thighsuptowards

—

the ceiling

Engageyour coreto protectyour back

Four-limbed staff poseChaturanga dandasana

Keep yourelbows tuckedin, close to

your sides

Firm your thighsto keep yourlegs active

M@ Start on all fours with your handsshoulder-width apart, directlybeneath your shoulders (A).@ Spread your fingers, root throughhands and straighten your elbowsbut don’t lock them.

@ Step your feet back and

straighten your legs to create a

diagonal line from your heels to

your head. Tuck your chin in and

lengthen the back of your neck.M@ Glide your body forwards so yourshoulders are in front of your hands.Exhale and lower your body until

your upper arms are horizontal and

forearms vertical (B).@ Engage your core, spread yourshoulder blades apart and stretch

back through your heels.

Stay in the pose for five to 10

even breaths.@ To come out of the pose, loweronto your stomach or exhale and

push back up to straight arms, thenlower onto your knees and rest in

Child’s pose (p80).

VARIATIONFour-limbed staff pose is

challenging until you build up

strength in your arms and back.W@ lf you’re a beginner, from the start

position on all fours (A), exhaleand slowly lower your sternum to an

inch or two above the floor.

@ You can use this as an easiertransition pose during the Sunsalutation sequences (p50).

BENEFITSStrengthens your arms

and wrists

Tones your core

Improves your stamina

46

CobraBhujangasana

Avoid straining

Lie on your stomach, with your

legs and ankles straight and feet

hip-distance apart.@ Rest your forehead on the floor

and place your hands beneath

your shoulders, palms down and

fingers spread.@ Root through your hands. Bringyour elbows in and draw yourshoulders back and down to

lengthen your neck.@ Engage your core, root yourpubic bone into the floor and

inhale, pressing through your

hands to raise your head and

shoulders, leading with the backof your neck. Exhale.@ On each inhale, lengthen your

spine, raising your head to gazeforwards. On each exhale, draw

your shoulders down and extend the

crown of your head to the ceiling.@ Stay in the pose for 5 to

10 breaths.To exit the pose, exhale and

lower your body to the floor,one vertebra at a time. Rest yourhead on one side.

BENEFITSLifts your mood

Relieves stress

Strengthens your back

Stretches your chest,lungs and belly

your back by Firm your

taking your hands off the shoulder blades. against your backfloor to see if you can

Keep your legsmaintain the lift.

strong by liftingyour inner

thigh muscles

Upward-facing dogUrdhvamukha svanasana

Begin by lying face down on

the floor with your legs and ankles

straight, feet hip-distance apart and

facing downwards.@ Bend your elbows and place your

palms on the floor beside your waistwith your forearms at 90 degreesto the floor.

@ Press your hands into the floor

and slightly back, then inhale,

straighten your arms and lift your

torso up, bringing your legs a fewinches up off the floor.

@ Firm your thighs and rotate yourarms slightly outwards so your inner

elbows face forwards.

Tighten your buttocks, draw

your shoulder blades down yourback and lift up through your

upper chest.@ Stay here for several breaths,breathing evenly.

BENEFITSRelieves depression

Improves your postureStimulates your digestionStretches your chest, lungs

and shoulders

Lift through the

top of your chest but

avoid pushing yourribs forwards.

Look straightahead or

slightlyal

Draw your

shoulderblades down UAtowards yourtailbone

48

Downward-facing dogAdhomukha svanasana

Don’t worif your hedon’t reathe floor,

lengthenyour spin

Ns

M Start on all-fours with your kneesbeneath your hips and hands a

little way in front of your shoulders,fingers spread. Inhale.@ Root through your hands,curl your toes under. Then

straighten your arms and extend

your legs to raise your hips.@ Draw your shoulder blades backand relax your head.@ Engage your core, pull up your

thigh muscles, press your thighbones back and extend your heelsto the back of the room.

M@ Straighten your legs and

point your tailbone to the ceiling.Extend your heels to the floor

(or as far as they'll reach).@ Take five to 10 breaths, rootingyour hands into the floor.

To exit, bend your knees and

exhale to come back on to all fours.

BENEFITSRejuvenates your body

Relieves fatigueStretches your hamstrings,

calves and ankles

Strengthens your arms,legs and shoulders

For maximum

stretch, press yourhands into the floor

and keep your

hips level.

ry Straightenils your knees

but don’tchlock them

Crescent moonAnjaneyasana

@ From Mountain pose (p40), stepyour left leg back a leg’s length with

the top of your foot flat on the floor

and draw your ankle backwards.@ Spread the toes of your right

foot, rooting through your bigand little toes and lifting yourinner arch. Place your handsonto your thigh to support you.@ Now inhale and stretch your armsoverhead as you bend your rightknee to 90 degrees and balanceon your back foot (A).Wi Lift your torso, draw yourshoulders down your back, draw

your belly button towards your spineand square your hips to the front

of the mat. Gaze straight ahead.

Gently clasp your hands togetherand point your index fingers to

the ceiling (B).H On each inhale, root down as

you lift your chest. As you exhale,sink deeper into your hips.@ Stay here for five to 10 breaths.@ To come out of the pose, exhale,place your hands on either side of

your front foot and step forwardswith your left foot.

@ Repeat on the other side.

Make sure yourfront knee is

directly over

your ankle joint

BENEFITSEases sciatica

Tones your thighsand core

Aids your focus

Sink down into

your hips while

lengtheningyour torso Ny

50

Sun salutation AThis flowing sequence will stretch your whole body, leaving you feeling awake and

centred. To keep it calming, move through the poses at a slow pace, synchronising

your movements with your breath to create a gentle, moving meditation.

MOUNTAIN POSE (p40)Inhale into...

EXTENDED MOUNTAINPOSE (p41)

Exhale into...

STANDING FORWARDFOLD (p42)

Inhale into...

HALF-STANDINGFORWARD FOLD (p42)

Inhale and step your left legback into...

CRESCENT MOON (p49)Exhale and step your right

leg back into..

DOWNWARD-FACINGDOG (p48)

Take five deep breaths here.

CATERPILLARPause your breath as you

lower your chest and kneesto the floor and then yourabdomen, and inhale into...

COBRA (p46)Exhale and lift back into...

DOWNWARD-FACINGDOG (p48)

Inhale as you step your rightfoot forwards into..

1CRESCENTMOON (p49)

Exhale and step your left foot

forwards into...

1STANDING FORWARDFOLD (p42)

Inhale, taking your arms out to

the side and overhead to...

1EXTENDEDMOUNTAIN

POSE (p41)Exhale your arms out to the

side and into...

1 3 MOUNTAINPOSE(p40)

Repeat the sequence, leadingwith your right leg. This

completes one round.

Beginners,

try taking 3 to 5

breaths in each

pose to acclimatise

your body.

52

Sun salutation BStill meditative but more energising, this Sun salutation sequence stretches,

strengthens and warms your whole body for the day ahead, or for further yoga

practice. Try practising a few rounds, taking it slowly at first, then picking up the

pace, remembering to follow your breath.

MOUNTAIN POSE (p40)Inhale into...

EXTENDEDMOUNTAIN POSE (p41)

Exhale into...

CHAIR (p43)Inale, straighten your

legs and then exhale, hingingforwards into...

STANDINGFORWARD FOLD (p42)

Inhale into...

HALF-STANDINGFORWARD FOLD (p42)

Exhale into...

PLANK (p44)Bend your arms and bring

your body down into...

4-LIMBED STAFFPOSE (p45)

Either lie on the floor then

inhale into the next move,or inhale and lift yourselfstraight back up into...

UPWARD-FACINGDOG (p47)

Exhale, lifting your hipsup into...

DOWNWARD-FACINGDOG (p48)

Take five deep breaths here.

Then inhale and step yourfeet forwards into...

1HALF-STANDINGFORWARD FOLD (p42)

Look up for one breath, then

exhale into...

1STANDING FORWARDFOLD (p42)

Inhale your arms back up to...

12 Pose(oxo

Only got10 minutes? This

Sun salutation will

balance your bodyand mind.

54

Half sun salutationThis gentle sequence is ideal for restoring yourself when stress leaves you feeling low on

energy. Start by grounding yourself through your feet in Mountain pose and then begin

the sequence, taking it slowly and following the breathing instructions. Try performing

three rounds, then rest for a few moments in Mountain to absorb the benefits.

MOUNTAIN POSE (p40)Inhale into...

EXTENDEDMOUNTAIN POSE (p41)

Exhale into...

STANDING FORWARDFOLD (p42)

Inhale into...

HALF-STANDINGFORWARD FOLD (p42)

Exhale into...

STANDING FORWARDFOLD (p42)

Inhale into...

EXTENDED MOUNTAINPOSE (p41)

Exhale into...

7MOUNTAIN POSE (p40)

This short

sequence is

perfect for a

tea break!

56

When you've got a busy day ahead, starting your morning

with 10 minutes of yoga can make all the difference to

how you feel. By connecting you with your breath and

bringing you into the moment, yoga helps you set

a positive intention for your day. Meanwhile stretching

and flexing your joints and muscles, primes your

body and brain for action. On the next few pages,

you'll find some simple morning poses that, together,

create a grounding but revitalising sequence that will

prepare you for whatever life throws your way.

57

58

Side bend on floorParsva urdhva hastasana onfloor

lf your arms are

uncomfortable,elevate them using

a bolster.

@ Start by lying facemat (A).Shift your hips to t

of the mat.

@ Anchor your butto

the mat and, keeping your legstogether, slide your feet, headand shoulders to the right to

create a new moon shape.Wi Interlace your fingers behind

your head and let your elbows fall

open until they touch the floor.

Your elbows, shoulders, backand lumber spine should all stayon the floor. Keep your feet flexed,as if you’re standing on the floor.

@ Cross your left foot over your rightfoot to increase the stretch (B).W@ Stay in the pose for three breaths,

building up to five and then 10,

feeling the stretch in your upperbody, hips and thighs.

Slowly bring your body back to

the start pose (A). Pause for a fewmoments to absorb the benefits.@ Repeat on the other side (C).

Feel thestretchin yourside body

BENEFITSStretches your whole body

Opens your chest

Improves your energy flow

Balances your body

up on your

1e left side

Keep yourbuttocks

anchored intothe floor

cks into

BridgeSetu bandha sarvangasana

@ Lie on your back, knees bent,feet hip-distance apart and parallel,

directly under your knees. Rest

your arms at your sides, palmsfacing up (A).Mi Inhale, ground through your feet

and, on an exhale, tilt your tailbone

up and slowly peel your spine off the

floor, vertebra by vertebra, until your

weight is on your shoulders.@ Keep your thighs parallel, knees

hip-distance apart and root through

your feet to lift your chest. Roll yourshoulders up, back and down.@ Reach your hands under your

body, clasp your fingers together and

edge your shoulders together (B).@ Hold for three breaths, buildingup to five.

Bi To exit the pose, exhale and

slowly roll down your spine to rest

back on the floor.

Draw yourshoulders

togethers)VARIATION@ For a more advanced stretch,from full Bridge pose (B) bring

your hands up to support yourlower back (C).@ Exhale and lift your left kneeinto your torso, then inhale and

extend your left leg so your toe

is pointing to the ceiling (D).@ Hold for three breaths, buildingup to five. Then slowly lower your

leg to the floor and repeat on the

other side.

BENEFITSStretches your spine, neck

and thighs

Opens your hipsCalms your mind

Relieves stress, fatigue,anxiety and insomnia

—Breathe into

your belly

60

Chest stretching pose

@ Begin by lying, face down

on your belly on the floor. Reach

your arms out to the side at

shoulder level (A).@ Bend your right elbow 90

degrees, keeping your upper arm

90 degrees to your body.Wi Lift the right side of your bodyoff the floor. Bend your right legso your foot is on the floor behind

your left thigh (B).@ Stay here for three breaths,

building up to five then 10 breaths.@ Repeat on the other side.

VARIATION@ From lying face down on your

belly on the floor, bend your right

leg to a 90-degree angle (C).@ Roll back onto your side, and

bring the sole of your right legonto the floor, behind the knee of

your left leg.

If your neck feels

strained, place a

block underneath

your head.

BTof your right foot (D).

Keep your left shoulder on the

floor. Focus on relaxing your rightshoulder and the right side of

your chest.@ Breathe into your ribs. You maywant to lift your head and lengthenyour neck. Or put a block under it.

@ Release. Repeat on the other side.

Variation

BENEFITSOpens your heart, lungs

and chest

Increases yourhip mobility

Feel thestretch

throughyour chest

Keep your left

leg relaxed on

the floor

) increase the stretch, take hold

supine spinal twistwith eagle legsSuptamatsyendrasana garuda legs asana

On each exhale feel

your knees sink furthertowards the floor

Lie on your back with your knees

bent, feet flat on the floor about

hip-distance apart.M@ Stretch your arms out

horizontally to the sides, in line

with your shoulders.Bend your right knee, hugging

it into your chest. Then releaseand cross your right leg over

your left thigh.Exhale and let your knees lower

to the left, as far as is comfortable.Ensure your shoulders stay on

the floor.

Turn your head to the right

N F

This pose

encourages fresh

Ensure both blood flow to yourshoulder blades internal organs.stay on the

floor, even if

it means yourknee doesn’ttouch the floor

BENEFITSand look at your right palm, feeling Stretches your spine, arms,the twist (A). neck and stomach

Stay in the pose for three breaths,

building up to five then 10 breaths. Massages your backWith every exhalation, relax deeper and hipsinto the pose.i Slowly turn your head back to Provides deep

relaxationthe centre and straighten your torso Improves your digestionand legs.lM Repeat on the other side (B).

62

supine pigeonKapotasana

@ Start by lying on your back.@ Bend your knees, bringing yourheels close to your sitting bones (A).Cross your right ankle over your

left knee.@ Thread your hands through your

thighs and gently clasp the back of

your left thigh.Wi Lift your left foot off the floor anduse your hands to gently bring yourknee closer to your chest, makingsure that your sacrum is rooted to

the earth (B).@ Draw your shoulder blades down

and broaden your collarbone.

Open your hipsVariation by using your elbow

to gently push your

thigh back.

BENEFITSStretches the hamstrings@ Hold the pose for three breaths @ Flex your foot so your toes are

increasing it to five breaths. pointing towards you and stretch and thighsall the way through your heel. :

VARIATION @ Hold for three breaths, building upOpens your hips

M@ For a deeper stretch, from the to five. Then release back down. Releases tension infull pose (C), extend your left leg Bring your legs back to the your lower bodyupwards to the ceiling, supporting start position and repeat on

your leg with your hands. the other side.

Press yourelbow into

Gentlyyour inner

™NY bring yourthigh to open leg in toyour hip your chest

ul Yr

supine stretch with ropeSupta padangusthasana

@ Begin by lying on your back, legsextended and chin tucked in.

Place a strap around the arch of

your right foot.

Mi Inhale and slowly raise your right

leg up towards the sky, keepingyour left leg and hip connecteddown towards the floor.

Grip the strap with both handsand pull lightly on it until youfeel the first initial stretch in

your hamstrings.@ Flex your left foot and contract

your quadriceps muscles (A).lf Stay in the pose for five to 10

deep breaths. Then lower your legand repeat on the other side.B Raise your right leg again, takethe strap with your right hand,

ground your left arm on the floor

or on your left thigh to help stabilise

your hips and turn your right leg out

to the right.

ntly on thelo increasetch in

mstrings

m Exhale and let your right leg lower

to the right side as much as youcan while keeping your hips on

the floor. To intensify the pose, pull

gently on the strap, while keepingyour left leg stretched (B).B Bring your right leg back up to

the centre.@ Now, take the strap with yourleft hand and place your righthand on the floor to help groundyour lumber spine.@ Exhale and use the rope to

gently guide your stretched right

leg across your body to the left,

keeping your lumbar spine andshoulders still on the floor (C).@ Stay here for three breaths.You can build up to five then

10 breaths. On every exhalefeel your leg release deeper into

the pose.Slowly return to the start pose.

Variatton

VARIATION@ Turn this stretch into a deep twist

by letting the right side of yourlumber spine come off the floor,

using the strap to encourage your

right leg across your body (D).@ Repeat on the other side.

BENEFITSIncreases flexibility of

hamstrings and calves

Increases bloodcirculation to your brain

Helps relieve lowerback pain

Calms your centralnervous system

Pull gestrap tthe str

your hi

Keep your aafoot flexedand stretched

throughyour heel

64

GarlandMalasana

@ Start by standing with your feet

about hip-width apart.@ Exhale into a deep squat, takingyour hands down in front of you.Turn your feet out so your knees are

over your toes. Shuffle your feet alittle further apart if necessary to getyour heels on the floor.

@ Move your thighs out wider and

lean your torso forwards. Lengthenyour spine and relax your shoulders.@ Bring your hands into Prayer,draw your tailbone down and

rest your elbows up against yourknees. Root through your feet andcreate resistance by pressing yourknees and elbows into each other,

lengthening through your spine (A).@ Draw your shoulder blades down

your back and let your chest expand.Mi Take three breaths, building up to

five then 10 breaths, into your bell,then release your hands to the floor

and inhale back up to standing.

VARIATION@ For a deeper stretch you can adda twist to pose. From the full pose(A), place your left hand on the

ground inside ora little bit in front

of your left foot and, inhaling, extend

your right hand to the ceiling (B).Stay here for three breaths feeling

the stretch.@ Lower your arm back down.

Now wrap your left arm around

your left leg and reach your righthand behind your back. Clasp your

fingers together or, if needed, graba strap with both hands (C).@ Hold for three breaths, buildingup to five.

@ Repeat the twist (and bind) on the

other side.

Variation

lf your feet don’t

touch the floor,

Slide a rolled blanket

under your heels

to support yourheels.

BENEFITSStretches your spineTones your belly

Stretches your anklesand groin

Builds stamina

Push yourelbows and

thighs intoeach other

Lengthethroughyour spine

CorpseSavasana

You can cover

yourself with

a blanket to

keep warm.

Feel yourwhole bodysinking intothe floor

Lie on the floor with your legs out

in front of you, feet a little wider than

hip-width apart.@ Let your feet roll out to the sidesand drop your lower back into the

floor. Relax your arms down by

your sides with your palms turned

upwards. Gently close your eyes.@ Breathe softly into your bellyand, on each exhalation, let your

body to sink further into the floor,

feeling any stress falling away.

@ Let your legs and arms go heavy,release your neck and shouldersand soften your jaw. Let your eyelidsgo heavy and feel your eyes sinkinto your head.

Rest in the pose for five minutes,

breathing gently and letting yourmind relax.

@ Once you're ready, start to move

your body. Roll over to your right sideand rest for a moment, then use yourhands to help you come up to sitting.

Let yourarms and

legs go heavy

BENEFITSDeeply relaxes your

body and mind

Reduces stress

and fatigueLowers your blood pressure

ies.

65

Ground yourselfSTART

NARI

SHODANA(p119)

Do five rounds

of this.

BRIDGE (p59)Hold for three breaths.Increase to five breaths.

SIDE BEND ON FLOOR (p58)1 Hold for three breaths on each side.

"

Increase to five, then 10 breaths.

SUPINEPIGEON WITHLEG LIFT (p62)Hold for 3 breathson each side.Increase to five,then 10 breaths.

8

ROPE LEG

9

YOGISQUAT (p64)Hold for

three breaths.

Increase to

five, then

10 breaths.

66

OINCIONM (pos)Hold each stagefor three breaths.

Repeat on the

other side. Increaseto five, and

10 breaths.

This sequence is the perfect way to start your morning. You’ll begin with alternate

nostril breathing to balance body and mind, followed by this grounding series of

postures, designed to stretch all your joints without straining them. Work through the

poses and finish by relaxing in Savasana. feel balanced and ready for the day.You’ll

3 CHESTSTRETCHINGPOSE (p60)

BRIDGE WITH Hold for threeLEG LIFT (p59)Hold for three breathson each leg.Increase to

five breaths.

breaths on eachside. Increaseto five, then

10 breaths.

SUPINE TWIST5 WITH EAGLE

LEGS (p61)Hold for three

br

sid

th

6

SUPINE PIGEON (p62)Hold for three breaths on each side.Increase to five, then 10 breaths.

| SQUATH TWIST (p64)each stage for

breaths. Repeat on

ther side. Increasee breaths.

SAVASANA (p65)Stay in the pose for 10 minutes.

__ inn _—_ ee FND

‘aIns on eacne. Increase to five,‘nn 10 breaths.

10

YOGWITHold

three

the

to fiv

68

The great thing about yoga is you can practise it anytime,

anywhere. All you need Is a little room to stretch out and

a yoga mat or comfy floor. You can even do it outside!

Adding a few strategic yoga poses into your day will help

revive your energy, stave off stress, ease fatigue and

much more. In this section, you’ll find poses specially

designed to revitalise your body and mind, including

twists and backbends which cleanse and energise your

internal organs. Get familiar with them and you can use

the sequence whenever you feel you need it.

69

70

Mountain pose variation

@ Stand in Mountain pose (p40)with your legs together, as if youhave one leg instead of two. Rootthe four corners of your feet into the

earth, like the roots of a tree, while

you lengthen your body towards the

sky from the crown of your head (A).@ Gaze softly forwards.@ Breathe in through your nose and,

shifting your weight onto your heels,lift and stretch your toes up as if

yawning with your feet. Keep the balls

Make the posemore challenging

by closing

your eyes.

of your feet and heels down (B).@ Exhale and press your toes backinto the earth, making sure they are

lengthened and not curled.@ Repeat this five times.@ Now shift your weight to yourtoes and lift your heels up, legstogether (C).@ Rather than aiming to lift yourheels high, aim to keep your toes

lengthened and on the floor.

B Repeat this five times.

Keep yourlegs togetherlike the root

of a tree

Focus on

keepingyour toes

lengthened

BENEFITSKeeps you grounded

Stretches your feet and legs

Improves your balance

Revitalises you

Kapalbhati breathwith active twist

Begin in Mountain pose (p40) andstand tall with your feet hip-distanceapart, toes pointing forwards.@ Place your hands on yourshoulders with your elbows pointingto the sides (A).@ Begin to gently twist your torsofrom side to side.

Keep your head facing forwardsand try not to move your hips, knees,ankles or feet.

@ Now add the Kapalbhati breath.Co-ordinate your breath with yourmovement, inhaling as you twist to

one side (B) and exhaling as youtwist to the other (C), squeezingyour stomach in on each exhaleand then letting the inhale occur

naturally by relaxing it. Breathe in

and out through your nose.@ Continue for one minute and

repeat up to three times.

Keep yourhips and lower

body stillas you twist

your torso

Focus on your

belly and

exhalations. Your

inhalations will

follow naturally.

Breathein and out

throughyour nose

BENEFITSEnergises your body

and mind

Maintains good health

Aids your digestionIncreases longevity

72

forward foldStandinvariationUttanasana variation

@ Begin standing in Mountain pose,arms relaxed by your sides (p40).

Take a few breaths to groundyourself.

M Inhale and cross your right foot

over your left, ensuring all 10

toes point forwards, and the four

corners of your feet are rooted into

the floor (A).@ Exhale and, starting with yourhead, roll down one vertebra at a

time, bringing your torso forwardsuntil your hands reach the floor. If

necessary, bend your knees but

ensure your knees are squeezedtogether and the four corners of yourfeet stay rooted into the floor (B).Wi Inhale and lengthen your spine,placing your left hand in front of yourfeet on the floor or on a brick.@ Exhale and engage your core,

keeping your spine lengthenedand supported. Then, on your next

inhale, reach your right arm up to

If youhweak n

your ga

thrfourof y|

the sky, twisting from your rib cage to

rotate your body upwards (C).lf your neck feels comfortable,

lift your gaze to look up towards

your right hand.

Hold this pose for three breathsand slowly increase this to five.

@ Exhale and return to your Forwardbend position.@ Pause, then repeat on the

other side.

can’t reach

or, experimenta block or brick

best height to

pport you.

Variation

VARIATIONW@ lf you are a beginner or have aweak back or tight hamstrings, youcan keep your knees slightly bent

once in the Forward bend (D).

BENEFITSStretches your

hamstrings and legs

Opens your chestand shoulders

Deepens your breathing

If you

the flo

to see if

is the

SU

ave a

eck, keepze down

Root

‘ugh thecornersour feet

Cresent moon variationsAnjaneyasana variations

@ Begin in Low lunge or Crescentmoon (p49) with your left leg back,knee on the floor.

@ Inhale and bring your arms upoverhead with your palms pressingtogether (A).@ Exhale and reach your left arm

back and right arm forwards, turningyour torso and head to gaze at yourleft hand (B).@ Inhale, return your body to

the centre and bring your armsback overhead.@ Exhale and repeat on the other

side, reaching your right arm backand left arm forwards (C).

B Inhale and return your body to the

centre, arms overhead.Come back to standing. Pause

and then repeat on the other leg.

VARIATIONLunge with Cow arms@ For an upper-body stretch, from

Crescent moon (A), bring your rightarm up over your shoulder and yourleft arm around to meet behind yourback. Clasp your hands together,opening your chest and taking your

gaze upwards (D). Stay for a few

breaths, feeling the stretch. If yourhands don’t reach, grab a strap.

Variation

BENEFITSOpens your chestand shoulders

Stretches and opensyour hips

Tones your core

Strengthens your legs

Engage yc

to lengthelumber sp

lengthen:out of you

Lore

yourve andyur torso

hips

Sink down intoyc

your hips Ir

74

lree poseUrksasana

Begin in Mountain pose (p40) (A).Root your left foot into the floor and

transfer your weight into your left leg.@ Bend your right knee to yourchest and clasp it with both hands.

Engage your core, draw yourtailbone down and lengthenyour torso.M@ Place your right foot on your inner

left thigh. If necessary, take hold of

your foot with your right hand and

place it here.

@ Keeping your shoulders relaxedand down, bring your hands to

Prayer position in front of your chest.Take a few breaths here.

@ When you feel balanced, inhaleand lift your arms up above yourhead, clasping your hands togetherand pointing your index fingers up to

the ceiling (B).Take a few breaths here,

lengthening up through your armsto your fingers.@ Exhale back down to the start

pose, pause and then repeat on the

other side.

Remembertbreathe!

O7W

Tree with half moonFrom Tree pose (B) exhale and

bend your torso to the left. Keepyour hips and gaze facing forwards.

Anchoring your right hip down

to stabilise you, take a few

breaths, feeling the stretch alongyour right side (C).Mi Inhale back upright. Pause and

then repeat on the other side (D).

Variation

BENEFITSOpens your lungs

Massages your heart

Challenges your coreand balance

Grounds you

teady yourselfy focusingJur gaze onaoint about two 4M

ietres infrontJ

Can’t balance?Try placing yourfoot on yourinner calf.

"A TAT

0f you

ATION

CamelUstrasana

@ Kneel upright on the floor with

your thighs hip-width apart, the topsof your feet flat on the floor (A).@ Inhale, lift your chest and torsoand take your hands back to supportthe small of your back.@ Exhale, and open your chestand shoulders, lifting your sternum

gently upwards.M Keep your neck long and chin

tucked in slightly (B).@ Draw your tailbone under and take

your pubic bone upwards, feeling the

stretch in your thighs and belly.Bi If it doesn’t strain your neck, take

your head back and look up (C).Jake three to five breaths, opening

your chest and hips.To release, exhale back to

kneeling position.

VARIATIONCamel, full versionI Once you’ve practised the pose,you can progress to the full version.i From kneeling, inhale, lift yourchest and take your hands back to

Push your hipsforwards.

rest on your ankles. Exhale.

Keep your neck straight to avoid

any straining.Exhale and open your chest and

shoulders, lifting your sternum gentlyupwards. Keep your neck long {D).If it doesn’t strain your neck, youcan take your head back and fullyrelease (E).ful Take three to five breaths andthen exhale back to kneeling.

Inhale and lift,exhale andbackbend from

your heart

Variation

BENEFITSStrengthens your arms

and wrists

Tones your core

Improves your stamina

Imagine a wall behind you to

shoulder-blade height. Youneed to go over that wall to

backbend into the pose

Revitalise & energiseEXTENDED MOUNTAIN

START 2 POSE SIDE BEND (p41)Take three breaths on

each side.

1

MOUNTAINPOSE

6

TREE WITH

7 eon HALF MOON

Hold for(p74)Hold for three

breaths in each

position. Repeat

three breaths.Increaseto five and

on the other side.10 breaths. i

Increase to five

and 10 breaths.

END

76

VARIATION(p70)Repeat each

stage five

times.

Stress can make you tired and jaded, especially if it disturbs your sleep. But just 10

minutes of yoga can lift your mood and improve your energy. This sequence includes poses_designed to revitalise and energise your body and mind. Work through the poses, holdingeach one for three breaths on each side. Then build up to five or 10 breaths on each side.

4

STANDINGFORWARDFOLDVARIATION(p72).Hold for three

KAPALBHATI BREATH WITH breaths in each3. ACTIVE TWIST (p71) position. Increase

Inhale to one side and exhale to the to five andother. Continue for one minute. 10 breaths.

VvCRESCENTMOON ANDVARIATIONS

Straighten (p73)and raise leg <« Take three

breaths in

each position.Increase to five

and 10 breaths.

82

at

Sometimes we all need a little extra help to switch off.

If you’re suffering from work stress, finding it hard

to sleep or have physical aches and pains, Restorative

yoga can help. These therapeutic poses put your body

into a deep state of relaxation so you can effortlessly

rest and recuperate. Restorative yoga poses are proven

to calm the mind, slow a racing heart and lower blood

pressure as well as deeply stretching your muscles.

Grab a yoga bolster or a couple of rolled and folded

blankets, then turn the page and get ready to relax!

79

80

supported child's poseSalamba balasana

Extend through to

If your ankles feel

uncomfortable, placea rolled towel underthe front of them

@ Place a bolster horizontally in front

of you.@ Kneel facing the bolster, sittingback on your heels with your knees

apart and toes touching.Slowly fold your upper body

forwards over your knees, drapingyour hands and wrists over the

bolster and resting your forehead on

the floor. Gently close your eyes.@ Extend through your fingertips,drawing your shoulders awayfrom your ears and your chin

towards your chest and keepingyour neck long.@ Draw your tailbone towards

your heels to lengthen your lower

back (A).@ Breathe gently and evenly into

your back body, sinking deeper on

every exhale.@ Rest in the pose for up to

Place a folded

blanket under

your knees for

comfort.

a few minutes.@ To come out of the pose, placeyour hands beneath your shouldersand press back up to kneeling.

VARIATIONMi To deepen the stretch, comeinto Child’s pose but place yourforearms on the bolster. Turn yourhands to face each other and bend

your elbows so that your fingerspoint up to the ceiling (B). Relax for

a few breaths, feeling the stretch in

your shoulders.

Variation

BENEFITSDeepens your breathingStretches your back

Quietens your mind

Soothes yournervous system

Cr tipsyour fin

supported downward dogAdhomukha svanasana

helpof

@ Place a bolster lengthways in

front of you.@ Begin on all-fours with your knees

against the near end of the bolsterand your hands either side of the

middle of the bolster, fingers spread.@ Root through your hands, tuck

your toes under and raise your kneesoff the mat, taking your tailbone backand up to lengthen your spine.@ Rotate your upper arms outwardsand draw your shoulder bladesdown your spine.@ Lower your ribs towards your

thighs and release your neck,

resting your head onto the bolster.

@ Check your weight is evenlydistributed through each foot

and your inner arches are lifted.

Don't worry if your heels don’ttouch the floor, focus on lengtheningyour spine.

Lengthen the crown of yourhead towards the earth, hipstowards the sky.@ Take three to five deep breaths,then exhale and lower back downto the start.

@ Rest in Supported Child’s

pose (p80).

ket

BENEFITSGrounds you

Rejuvenates your bodyand mind

Stretches and strengthensyour body

Relieves fatigue

The paddingider your head Draw your

s provide a sense shoulder

. blades downgrounding and your back

ur

support.

If your head doesntH reach the bolster,add height with a

folded or rolled bla

82

supported fish poseLet your kneesfall to the sides

This pose is

perfect if you'rehunched over

a computerall day.M@ Place a bolster horizontally

on the floor in front of you.@ Sit next to the bolster with your

legs in front of you.@ Gently lower yourself down to lie

over the bolster.

@ Bend your knees and rest yourfeet flat on the floor.

@ Adjust your body so your torso -from your belly button to your nippleline — rests on the bolster.

@ Take your arms out to the sidesat shoulder height, and let them rest

on the floor.

@ Take the soles of your feet

together and let your knees fall apartto the sides.@ Gently close your eyes and relax

your shoulders, head and jaw (A).@ Rest in the pose for up to five

minutes, feeling your bodygently opening and releasing.

When you’re ready to come out

of the pose, slowly bring your armsin and roll to one side. Rest for a

couple of breaths and then slowlycome back up to sitting.

VARIATIONWM For beginners, you can stretch

your legs out in front of you.@ For an added stretch, bring yourarms up around the top of yourhead. Gently clasp each elbow with

your opposite hand (B). Exhale and

let your shoulders and head relax,

feeling your shoulders and throat

open and release.

Release your shouldersand feel yourchest expand

Variation

BENEFITSReleases upper-back

tension

Relieves stiff neckand shoulders

Allows deep relaxation

Opens your lungsand shoulders

supported bridge

@ Place a bolster horizontally on the

floor in front of you.@ Sit with your side to the short endof the bolster.

@ Now slide the bolster behind

your back and gently lie your bodyover it.

@ Keep your knees bent, feet

grounded on the floor, hip-width

apart. Lay your shoulders and

head on the floor. Let your arms fall

out to the sides.

Inhale, raising your heart to

the sky. Exhale, keep your heart

reaching up and contract your core,drawing your navel to your spine.Mi Stay in the pose for up to afew minutes.

To exit, slide the bolster fromunder your back, lower yourhips and then hug your kneesto your chest.

Gently roll to one side and come

slowly back to sitting.

This posecounteracts the

effects of sitting

oesn't reach the

floor, place a blockat the back of yourhead

BENEFITSStretches your spine

and hips

Deepens your breath

Calms your brain

Eases insomnia

ata desk tor long

Open your hours.

heart, feelingyour lungsexpand

Ure

If your head

84

Twist on knees

As you exhalelet your

Remember to

breathe!

@ Place a bolster lengthwise on the

floor in front of you.@ Sit with your left buttock into its

short end so your left thigh is parallelto it and your knees are bent.

Mi Inhale, lengthen your spine.Exhale, twist to your left, walk

your hands forwards and fold

down from your hips to rest yourchest on the bolster.

Let your knees fall to the right on

the floor. Place your forearms on the

floor, either side of the bolster. Turn

your head to rest on the left and

gently close your eyes (A).@ Exhale and let your body sink into

the bolster.

@ After a couple of minutes, gentlychange sides (B).@ When you're ready to come out

of the pose, press through yourhands to lift up, slide the bolster toone side and rest in seated positionfor a few breaths.

Let our body

BENEFITSQuietens your mind

Rests your bodyRelieves back tension

hips release

sin into

the bolster

Legs up the wallViparita karani

@ Place a bolster horizontally on

the floor, several inches from a wall.Mf Sit sideways to the middle of

the bolster with your handson the floor, then turn your body soit’S perpendicular to the wall, and

simultaneously raise your legs and

rest your heels against the wall.

lf Press into the floor with yourhands and slide your buttockscloser to the wall, so your upper

thighs touch the bolster, and the

back of your waist arches over it.

@ Gently lower your shoulders and

head onto the floor, straighten your

legs and flex your feet, spreadingyour toes and reaching throughthe balls of your feet.@ Take your arms to the sides with

your palms facing upwards (A).close your eyes and

stay here, breathing evenly for

several minutes.

To come out of the pose, bend

your knees and place the solesof your feet against the wall. Raise

your hips and push the bolstercloser to the wall, then push awayfrom the wall with your feet, lower

your hips to the floor and rest your

legs on the bolster, then roll over

to your right and gently come

up to sitting.

VARIATION@ For a deeper stretch, walk

your feet gently out into a wide‘V’ shape (B).

Rest here for several breaths,feeling the stretch down the insideof your thighs.

Variation

\Flex yourankles and

spreadyour toes

BENEFITSEncourages deep relaxation

Lowers blood pressure

Deepens your breathingAids sleep

If you find this

pose tricky to get

into, practise it

without the

bolster first.

Let your bodyrelease into

\, the floor

Gently

Relax & unwind

START

SUPPORTED

6 LEGS UP THEWALL (p85)Gently close your

eyes and rest

in the pose for

up to 10 minutes.

86

CHILD’S POSE{p80)Rest in the posefor up to a minute

in both stages,feeling the stretch

in your chestand shoulders.

}!

END

Do you find it hard to switch off at the end of the day? Or does your busy mind prevent youfrom falling asleep at night? This sequence of Restorative yoga poses is designed to put your

body and brain into adeep stateof relaxation. It’s ideal for last thingat night to send you off

into a good slumber. Extend it by resting in Savasana (p65) for 10 minutes at the end.

SUPPORTED FISH POSE (p82)Rest in the pose for five minutes,

feeling your upper body releasing.

DOG (p81)Stay in the posefor up to one

minute, lengtheningyour spine.

TWIST ON KNEES (p84) SUPPORTED5 Rest in the pose for two minutes 4 BRIDGE (p83)

on either side, letting your body Stay in the pose for

release into the bolster.

SUPPORTEDDOWNWARD

three to five minutes,

feeling your heart risingto the sky.

88

er"

Can’t escape the office? There’s still a way to practise

yoga! In fact, doing a few simple stretches is just the

thing to boost your energy and stop tension in its tracks

during a busy working day. Long hours at a desk can

take a toll on your posture while stress builds up in

your body, leading to headaches, fatigue, IBS and poor

immunity. Luckily, there are yoga poses you can

do at your desk to help solve the problem. Try swapping

your tea break for these chair-based poses and a walk

round the block. Turn the page and start today!

89

90

Seated neck stretch

B Sit upright on the edge of yourchair with your feet hip-width

apart on the floor, arms relaxed

by your side.@ Ground each corner of yourfeet into the floor.

@ Keeping your shoulders relaxed

and still, innale and bring your righthand on the left side of your head.@ Exhale and gently encourage your

right ear down towards your rightshoulder. Hold onto the chair with

your left hand to help draw your left

shoulder away from your neck.

Imagine you are breathing throughthe left side of your neck. Visualiseit lengthening and the muscles

relaxing. Hold for three breaths (A).@ Exhale and tilt your head slightlyforwards to bring your ear as

Try thispose

Ground the close to your shoulder as you

Keep yourwhen you’ve four corners can. Keep your shoulders relaxed

: of your feet throughout (B)shoulders been spending into the flougnout (5).

relaxed| h t

Into the Tloor @ Inhale and slowly lift your head

and downOng NOUrS ata back to the centre.

screen. ™@ Pause to absorb the benefits, then

repeat on the other side (C) and (D).

BENEFITSEases a stiff neck

Stretches yourcervical spine

Relieves headaches

Eases tension

Seated side bend

Elongatethroughto yourfinger tips

If comfortablefor your neck,look upwards

B Sit with your feet hip-width apartand parallel, arms relaxed down

by your sides.Inhale and sweep your left arm up

over your head to the right. Exhale.@ Now inhale and, rooting down

through your left sitting bone, lift

out of your waist to elongate yourleft side.@ Exhale and draw your left hand

further to the right (A).Mi Inhale, lengthena little more, fold

your arm behind your head and then

exhale further to the right (B).@ Hold for three breaths.Mi Inhale back to the centre.

Pause then repeat on the other

side (C) and (D).

As you stretch

each arm, ground

through your oppositefoot to deepenthe stretch.

BENEFITSStretches your sides

Relieves lower back tension

Eases stiff shoulders

Energises your body

Elbow circles

Keepyour feet

grounded

eee Gently engage on the floor

relaxed your core to keep

you stable.

92

Sit upright on your chair, legs and

feet together. Place your hands on

your shoulders with your elbows

pointing out to the sides (A).M@ Inhale and begin to circle yourelbows upwards. If your elbowswere eyes, they would look

sideways as you circle them up.@ When your elbows reach the

highest point, internally rotate yourshoulders to bring your forearmsand elbows to touch behind yourhead, or as close as is possible (B).@ Exhale and finish the circle by

trying to touch your elbows in front

of your head, as much as possible,as you lower them back down (C)and (D).@ Now reverse the direction.

Repeat five times in each direction.

BENEFITSStretches your shoulders

Eases stiff shoulders

Releases stress

Stretches arms

Belly on thighs

Extend through

your fingertipswhile drawing yourtailbone down.

@ Sit upright in your chair, armsrelaxed by your sides.@ Inhale and lengthen your torso.

Then exhale and, keeping your

spine straight, lean forwards,

lengthening your tailbone and

the crown of head away from

each other.

@ Keeping your back straight and

tummy lengthened, lower as closeas possible to your thighs. Bringyour fingertips down onto the

floor just in front of your feet

and use them to assist your

Keep your feet

grounded into

the floor

stretch. Take a few breaths here (A).@ Next, inhale and lift your right arm

up, palm facing inwards, until it is

alongside your ear. Breathe gentlyand feel the stretch (B).@ Exhale, lower your arm and

repeat on the other side.Now inhale and lift both arms upin front of you, keeping them paralleland palms facing, until they are

alongside your ears. Feel the stretch

in your shoulders (C).@ Exhale and lower your arms. Theninhale and return to sitting.

Keep yourshoulders downand relaxed

BENEFITSStretches your shoulders

Tones your core

Strengthens your back

Tones your arms

94

Seated twist

Keep yourhips and

legs facingforwards

your hand

@ Sit upright in your chair, legs and

feet together, feet grounded into

the floor.

Inhale and bring your arms out

to your sides and overhead. Exhale

and, keeping your spine long, twist

your torso to the left, placing yourhands on the back of the chair (A).@ Take a few even breaths here,

feeling the stretch in your torso.

On each exhale, relax a little further

into the twist (B).Mi Inhale and bring your arms upoverhead as you turn back to centre.@ Now, take your hands into Prayer,exhale and twist to the left. Openyour chest, taking your right eloowdown to the outside of your left thighand your left eloow upwards (C).Hold for three breaths.Mi Inhale and stretch your right arm

to the floor, left arm to the ceiling,feeling the stretch through yourchest (D). Hold for three breaths.@ Pause. Repeat on the other side.

Twist poses aid

your body’sdetoxifcation

processes.

BENEFITSDeepens your breath

Stretches your spineReleases tension

If comfortablefor your neck,look up towards

Chalr pigeon pose

@ Sit upright in your chair, inhale and

cross your left leg up so your left

ankle is on top of your right thigh.@ Turn your left leg out and flex yourfoot. Keep your weight balanced

evenly on your sitting bones.@ Use your left hand on your inner

left thigh to encourage it gentlydown to increase the stretch. Take a

couple of breaths here (A).@ Now, keeping your spine long,

Ground

your footinto thefloor \

Keep yourspine long

lower your chest down towards your

legs (B). Take hold of the chair

legs and pull gently to helpincrease the stretch (C).@ Take a few breaths here.

To exit the pose, exhale and

gently raise your chest back

up to sitting, lowering your legback to the floor.

@ Pause, then repeat on the

other side.

You should feel

a stretch alongthe outer part of

your thigh.

BENEFITSOpens your hips

Stretches thighs and glutesRelieves a stiff back

Releases tension

Stretch at your deskSIDE BEND (p91)

2 Hold for 3 breaths on

each side. Increase to

5, then 10 breaths.

START

SEATED PIGEON (p95)

6 Hold each stage for three

breaths on each side. Increaseto five, then 10 breaths.

END

96

JagNECK STRETCHHold for three breaths on

each side. Increaseto five, then 10 breaths.

(p90)

Stuck at the office and feeling the pressure? This series of desk-based moves will ease stress

and revitalise your body and mind. By opening your joints and stretching your muscles, it will

relieve tension in your back, shoulders and neck while preventing fatigue, RS! and headaches.

Hold each pose for three breaths on each side. Then build up to five and 10 breaths.

ELBOWCIRCLES (p92)Complete in both

directions.

BELLY ONTHIGHS (p93)Hold for three

breaths in each

position. Increaseto five then 10

breaths. Repeaton the other side.

ATED TWIST (p94)Id for three breathseach stage on eache. Increase to five,n 10 breaths.

SEHo

at

sl

the

86

way,

Anxiety is on the rise. Thanks to our ‘always-on’ culture

plus the pressures of social media and 24/7 news, our

worries Can easily spiral out of control. When life seems

overwhelming, taking time out on your yoga

mat can help give you perspective. Moreover, some

yoga poses such as Eagle (p100) and Seated forward

bend (p105) are specifically proven to reduce anxiety

and its physical symptoms, and increase emotional

Stability. Over the next few pages, you'll find a collection

of moves to bring you peace of mind.

99

100

posegleGarudasana

Gaze atafixed pointto help youbalance

Breathe

deeply into

your belly

@ Begin in Mountain pose (p40).Root through your feet, lift yourarches and let the weight of

your body sink into your feet.@ When you feel grounded, take

your weight onto your left foot,bend your left knee and placeyour right thigh over your left,then wrap your right shin behind

your left calf, hooking your toes

right round. Gaze on a fixed pointahead to aid your balance.W Inhale and take your arms out to

the sides to shoulder height. On an

exhale, cross your arms in front of

you, left elbow on top of the right,then intertwine your forearms to

bring your palms together, thumbs

facing you and fingertips pointing up.

Try to keep yourmind relaxed despite

the challenging

pose.

@ With your forearms vertical, draw

your shoulder blades down yourspine, and raise your elbows to

open up the space between yourshoulder blades (A).@ Breathe deeply into your

belly to help you stay focusedand balanced.M@ Stay here for five breaths, thenexhale and unfurl your body. Or, if

you feel comfortable in the pose,exhale and gently lean your torsointo a forward bend. Try to pressyour forearms against the topof your left thigh (B).W@ Hold for a few breaths then inhale

and come up.

BENEFITSBoosts your confidence

Aids concentration

Improves your balance

Strengthens your legs

Trikonasana

@ Begin in Mountain pose (p40).Step your feet a leg-length apart.Turn your left foot out 90 degreesand your right foot in 15 degrees.Place your hands on your hips to

steady you.

Root through both feet and

breathe evenly.Mi Inhale and bend slightly to the

left, Keeping your torso and hipsfacing forwards (A).@ Exhale and extend your left hand

outwards as far as you can, before

bringing it down to rest on your left

calf or ankle.Wi Inhale and lift your right arm upto the ceiling, rotating your chest so

your right shoulder is above yourleft shoulder and your arms createa straight line from floor to ceiling. If

it doesn’t strain your neck, you canlook up towards your right arm (B).M@ Breathe deeply into the pose,drawing your left hip forwardsand your right hip back and

lengthen your tailbone towards your

right foot, to deepen the stretch.@ Stay in the pose for five breaths.@ To exit from the pose, inhaleand press down through your feet,to come up to standing. Exhale to

lower your arms and step your feet

together. Pause, then repeat on the

other side.

BENEFITSReleases tension

Improves your digestionTones your waist,shoulders and legsBoosts your mood

y

you feel

2ady or your‘ilts forwards,tise againsta wall.

If

unste

torsoprac

If you havea weak

neck, keeplookingstraightaheador down

Lengthen

your tailbonetowards your

right foot

102

Half moon

Flex yourfoot to aidthe stretch

™

From Triangle (pback foot in slightly and placeyour left hand on a brick about afoot in front and slightly outside

your left foot (A).@ Keeping your left leg bent, placeyour right hand on your right hipand root through your right foot as

you lean into the brick until your

right leg feels ‘empty’. Inhaleas you float your right leg upto hip height. Flex your rear foot,

spread your toes and extend

through the ball of your right foot.

Ground your left foot into the floor

as you straighten your supporting legand rotate your chest and pelvis opento the left, so your hips and shouldersare stacked one above the other.

Gaze towards the floor, inhale and

raise your right hand to the ceiling (B).@ Breathe evenly here for three to

five breaths.

BENEFITSRelieves stress and anxiety

Eases fatigueAids your focus

Improves your breathing

drasanaArdha chan

Once you can

balance well, place

your hand on the floor,

spreading your fingertipsand rooting into

the ground.

101), step your

Breathe

evenlyfrom yourbelly

PloughHalasana

@ Lie on your back with your arms

by your sides, palms down.@ Exhale and push your hands into

the mat, draw your navel to your

spine and bring your knees to your

chest, curling your body into a ball.

@ Swing your feet over your headand take your hands to your

hips to support your lower back.Continue rolling back, allowingyour toes to rest on the floor

behind you, if possible.@ Slightly round your torso, keepyour knees slightly bent and gazetowards your thighs.

If comfortable here, lift your hipsto bring them directly above yourshoulders, draw your hands down

your spine to support your upperback and begin to extend yourheels away to gradually straightenyour legs (A).Wi If you feel comfortable, clasp yourhands together behind your back,wriggle your shoulders together, and

press your arms into the mat (B).@ Take 10 slow breaths in the pose,then exhale to release, bending yourknees and rolling down slowly, one

vertebra at a time.

If you’re a

beginner, practisethis pose by lowering

your legs againsta wall.

BENEFITSSooths your nerves

Reduces fatigueLowers high

blood pressure

Stretches your spineand shoulders

Extend yourheels awayto aid thestretch

Press yourarms intothe mat

03

104

poseStattDandasana

Sit with your legs straight out in

front of you, feet together and

flexed, toes pointing upwards.Rest your hands or fingertips on

the floor beside your hips, fingersspread and facing forwards.@ Keep your knees facing upwards,extend through the balls of your feet,

spread your toes and reach throughthe base of your big and little toes.@ Roll your inner thighs downwards

and inwards and gently shift your

weight slightly forwards to rest on

the front of your sitting bones.@ Press through your hands to extend

out of your pelvis, draw your navel to

your spine and draw your shoulder

blades down your back. Lengthenthe back of your neck and extend

through the crown of your head.@ Breathe into your belly for up to

20 seconds then gently release.

\our backrves, practiseinst a wall,

or sit on a block

BENEFITSEnhances emotional

stabilityFocuses your mind

Increases your willpowerTones your back, core

and legs

Dandasana is the

basic sitting pose for

all forward bends.

It’s harder than

it looks!

Reach

through thebase of yourbig andlittle toes

If

Seated forward foldPaschimottanasana

If you have tight

hamstrings, siton a

folded blanket. If yourback rounds, sit on

a bolster.

@ Begin by sitting in Staff pose(p104) {A).@ Inhale and root through your

sitting bones while extendingyour spine up out of your pelvis.@ Exhale and fold forwards slightlyfrom your hips with a flat back.

Pause, inhale as you lengthen your

spine then, leading with your chest,fold further forwards (B).@ Breath by breath, keep inchingforwards as you reach your torso upand forwards to fold over your thighs.As you get lower, release your spine

and take your hands to your shins,outer edges of your feet or claspyour hands behind your feet.@ Drawing your shoulders awayfrom your ears, extend through

your crown and draw your chin

to your chest (C).@ Breathe deeply in the pose, feelingthe stretch as you inhale and exhale.H To come out of the pose, inhaleand lead with your chest to return

to sitting. Rest for a moment or

two with your eyes closed to absorbthe benefits.

BENEFITSRelieves stress and anxiety

Reduces fatigueEases insomnia

Stretches your backand hamstrings

Extend throughthe crown of

your head

Leadwith yourchest

106

Wide-legged forward foldUpavistha konasana

If you have tight

hamstrings, slightlybend your legs or placea folded towel under

each knee.

Keep yourneck longand chin

“AKeep yourtoes and

knees pointingupwards.

@ Sit on the floor an take your

legs wide apart with your knees

facing the ceiling.@ Use your hands to take the fleshof your buttocks backwards so youcan rest on the front of your sittingbones. Place your hands on the

floor in front of you either insideor outside your legs.@ Inhale and lengthen the front

of your body, then exhale and

walk your hands forwards as you

fold forwards from your hips, leadingwith your chest (A).@ Continue to inch forwards, comingfurther into the pose on every BEN EFITSexhale, grasping your heels. Once

you are as far as is comfortable, Calms your mindrelease

yourspine and

resthere (B). Deeply relaxing

@ Stay in the pose, breathing evenly, .

for five to 10 breaths. Eases lower back tension@ To come out of the pose, inhaleand walk your hands back to bring

you up to sitting.

Strengthens your spine

tucked in

aro

PigeonEka pada rajakapotasana

Keep yourhips square

@ Start on all-fours, with your handsshoulder-distance apart, just in front

of your shoulders (A).@ Bring your left knee forwards and

place it behind and outside yourleft wrist with your left shinbone at

about a 45-degree angle and left

heel beneath your right hip.@ Slide your right leg straightbehind you and rest on the centreof your front thigh. Draw your right

hip forwards and your left hip backto square your pelvis (B).@ Inhale and root through yourhands to lengthen your spine,extending through your crown,then exhale and fold forwardsover your bent leg, as far as is

comfortable, sliding your armsout in front of you.@ |f comfortable, place yourforehead on the floor (C).

@ Breathe evenly here for up to oneor two minutes.

To exit the pose, inhale and push

through your hands to come up andrelease your legs. Repeat on the

other side.

VARIATIONTo add an extra stretch, from

Pigeon pose (C) inhale and bring

your left arm down and to the sideof your left thigh. Rotate your bodyto rest your head to the left and feel

the stretch though your shoulders.

Variation

BENEFITSEnergises your mind

Opens your hipsRelieves sciatica

Stretches your thighs

Extend

through yourcrown Ln grrr

Ease anxiety

2

EXTENDEDMOUNTAINSIDE BEND(p41)Take three

breathson each

1 side, then3

exhale into... EAGLEPOSE

EXTENDED (p100)MOUNTAIN Take three~

breaths

on each

side, thenexhale into...

BRIDGE (p59)

START

10 Take five deep breaths, theninhale back down to...

SAVASANA (p65)Stay in the pose for up to

10 minutes.

END

108

PUOE (p41)Take three

deep breathsand stretch

your armsinto...

Whether you’ve got a big meeting coming up or worries are distracting you,

anxiety can have a paralysing effect on your body and mind. This sequencewill help soothe your nervous system, re-focus your mind and bring your

body back into balance and vitality.

4

STANDINGFORWARDFOLD (p42)Take five even

breaths, theninhale andexhale into...

TRIANGLE (p101)Take three to five breaths,

5 then step your right leg in,

place your left hand on abrick and inhale up into...

PLOUGH (103)9 Take five breaths, then

inhale to lie on your back. 8Pause and inhale into...

SEATEDFORWARDFOLD (p105)Take five to 10

breaths, thenlie back, bringyour kneesinto yourchest andexhale into...

ob

HALF MOON (p102)Take three to five

breaths then lower

your leg and exhaledown into...

STAFFPOSE

7 (ptoa)Take five

breathsthen exhaleinto...

Wy!

\.>

==

110

Every good yoga class ends with relaxation, breathing

and meditation exercises. In fact, yoga postures were

originally created to prepare the body for meditation,

such Is its immense powers. Learning to control your

breath and come into the moment is a powerful tool

for reducing stress. Science has now proven that

meditation and breathwork offer huge benefits for

a happy body and mind. You don’t have to spend hours

chanting. Turn the page to discover easy exercises

for daily life to experience the rewards for yourself.

111

Get readyto relax

Take relaxation to a new level with these

yogic methods of rest and recovery

hen do you truly relax?So often, our downtimeis spent scrolling on

phones, hunched overa keyboard or slouching exhaustedon the sofa watching TV. It’s no

wonder we rarely feel fully rested.

Yoga can help you discover truemind and body relaxation. As you’vealready seen, relaxation poses suchas Savasana (p65) and Child’s

pose (p35) play a key role in yogapractice, helping your body restore

BENEFITSEases muscle tension

Reduces fatigue

Improves your sleepLowers blood pressure

112

its energy during challengingsequences or at the end of a class.

By fully relaxing, the body and

mind become stronger. PractisingRestorative poses regularly can

help you build resilience to dealwith the challenges life throws

your way.

Restore yourselfRestorative yoga uses props andtailored poses to bring you into

the deepest state of relaxation and

rest. The props support your bodyso no effort is needed to maintain

postures - breathing rate calms,heart rate and blood pressurefall, brain waves slow down and

the immune system is bolstered.For these reasons, Restorative

poses are the perfect antidote to

a hectic lifestyle. Try this variation

of Savasana and experience the

benefits for yourself.

supported savasana

HOW TO DO ITThis restorative yoga pose is perfectto practise at the end of a demandingyoga session or whenever youfeel stressed or tired. In Savasana,you withdraw from the external

world, body and mind becomingone, leading to inner peace. B.K.S.

lyengar said Savasana is the first

step in the practice of meditation.

Here, props are positioned to

further relax your brain, soothe

your nervous system and leave you

feeling rested and rejuvenated.

Cover yourselfwith a blanket to

stay warm while

you relax.

@ Before you start, prepare the

space where you will lie. Place abolster horizontally on the floor

where your knees will be, and a

folded blanket above it, where

your head will be. Keep an extra

blanket next to you.@ Lie down on the floor with the

bolster under your knees and yourneck and head resting on the

folded blanket.@ Take your arms to your sides,palms facing up, tuck your chin in

and lengthen the back of your neck.@ Close your eyes and breathe

gently into your belly, letting goof any tension as you exhale.Relax your face, release your jawand let your eyelids go heavy.@ Now scan your body and release

any areas of remaining tension,

feeling your muscles and bones

melting into the mat. Let your

thoughts fall away and your mind

become still.

@ Rest in this pose for up to

20 minutes.M When you’re ready to come out

of the pose, bring your attention

back to your breath, and slowlybegin to move your body, wrigglingyour fingers and toes. Slowlytake your arms overhead and

stretch your whole body.@ Bring the soles of your feet onto

the bolster, bring your knees into

your chest, roll to one side and

rest for a few breaths. Press yourhands into the floor and gentlycome up to sitting.

te

113

Yoga NidraThis simple relaxation technique if perfect

for days when you're feeling jaded,

or just to get a good night's sleep

ften referred to as yogic sleep, Yoga Nidra

is a simple but profoundly effective yogicrelaxation technique. One hour of Yoga Nidra You Canis said to be as restful as four hours’ sleep,

making it perfect for times when you're feeling jaded. It

can also actively help improve your sleep at night. even deolf you don’t yet feel ready to try meditation, Yoga

Nidra is an easy relaxation practice to begin with, as it’s

a guided process. In a class, an instructor will take you

Yoga Nidnathrough each step. But it’s easy to do at home too. Justfollow the instructions opposite. Ideally, ask a friend or

family member to read the script out while you relax; w bed!otherwise record it onto your phone and play it back .whenever you want to practise.

114

HOW TO DOIT

Find a quiet space and lie on

your back in Savasana (p65) orHeart pose (opposite). You can

place a bolster or rolled blanketunder your knees anda thin

blanket or cushion under yourhead. If needed, cover yourselfwith a blanket.@ Now begin to follow this script.Repeat the steps (known as a

rotation) a few times in quicksuccession. You'll probably find

you fall asleep before you’vefinished them!

‘Gently close your eyes andbecome aware of any sounds youcan hear outside your room and

acknowledge them. Next, focus yourattention on any sound inside

your room. Finally, notice if you canhear the sounds of your own body.@ ‘Become aware of the sensations

Try setting an

intention for your

practice. Do you want

to rest, feel calmer,or find new energy?

Acknowledge this

before you start.

where your body is touching the

floor, the weight of the blanket,and the pressure of the mattressbeneath you.@ ‘Begin to count from 20 backdown to 1, counting on eachexhale. “Exhale, 20, inhale,exhale,19, inhale,inhale”, and so on...

@ ‘When you get to “one” pausefor a few breaths, then take yourawareness from one body part to

the next, noticing any sensations

you feel there as you repeat thename of the body part in your mind.

B ‘Right side: notice your right

thumb, your second finger, middle

finger, fourth finger and little finger.Become aware of your right palm,back of your hand, your right wrist,lower arm, elbow, upper arm,shoulder and armpit. Notice

your right waist, hip, thigh,kneecap, calf muscle, ankle, heel,sole, big toe, second toe, middle

toe, fourth toe and little toe.

‘Left side: take your attention

to your left thumb — repeat as for

the right side.@ ‘Back body: now, take yourattention to your back. Notice

your right shoulder blade, your left

shoulder blade, your right buttock,

your left buttock, your spine andthe whole of your back.

BENEFITSDeeply relaxing for

body and mind

@ ‘Front body: bring your awarenessto the top of your head, foreheadand sides of your head. Notice

your right eyebrow, left eyebrow, the

space between your eyebrows, yourright eyelid, left eyelid, right eye, left

eye, right ear, left ear, right cheekand left cheek. Notice your nose,the tip of your nose, your upper lip,lower lip, chin and throat, your right

chest, left chest, middle of yourchest, your navel and abdomen.‘Whole body: bring your attention

to the whole of your right leg, thewhole of your left leg, then both

legs simultaneously. Notice the

whole of your right arm, the wholeof your left arm, then both arms

simultaneously. Notice the wholeof your back and the back of your

legs, the whole of your front and

the front of your legs. Be awareof your back and front bodysimultaneously. Become awareof your head and your bodysimultaneously. Become aware of

your whole body simultaneously.’Mi When you're ready to finish,come back slowly to awareness and

pause for a moment, absorbing the

benefits and appreciating this time

you’ve given yourself.Bi Take a moment to reflect on the

experience and any intention youset before you began.

exhale,1

TRY IT: when you’re feeling burnt out or

suffering from insomnia

HOW TO DOIT

Find a quiet space and lie on

your back in Savasana (p65) orHeart pose (opposite). You can

place a bolster or rolled blanketunder your knees anda thin

blanket or cushion under yourhead. If needed, cover yourselfwith a blanket.@ Now begin to follow this script.Repeat the steps (known as a

rotation) a few times in quicksuccession. You'll probably find

you fall asleep before you’vefinished them!

‘Gently close your eyes andbecome aware of any sounds youcan hear outside your room and

acknowledge them. Next, focus yourattention on any sound inside

your room. Finally, notice if you canhear the sounds of your own body.@ ‘Become aware of the sensations

Try setting an

intention for your

practice. Do you want

to rest, feel calmer,or find new energy?

Acknowledge this

before you start.

where your body is touching the

floor, the weight of the blanket,and the pressure of the mattressbeneath you.@ ‘Begin to count from 20 backdown to 1, counting on eachexhale. “Exhale, 20, inhale,exhale,19, inhale,inhale”, and so on...

@ ‘When you get to “one” pausefor a few breaths, then take yourawareness from one body part to

the next, noticing any sensations

you feel there as you repeat thename of the body part in your mind.

B ‘Right side: notice your right

thumb, your second finger, middle

finger, fourth finger and little finger.Become aware of your right palm,back of your hand, your right wrist,lower arm, elbow, upper arm,shoulder and armpit. Notice

your right waist, hip, thigh,kneecap, calf muscle, ankle, heel,sole, big toe, second toe, middle

toe, fourth toe and little toe.

‘Left side: take your attention

to your left thumb — repeat as for

the right side.@ ‘Back body: now, take yourattention to your back. Notice

your right shoulder blade, your left

shoulder blade, your right buttock,

your left buttock, your spine andthe whole of your back.

BENEFITSDeeply relaxing for

body and mind

@ ‘Front body: bring your awarenessto the top of your head, foreheadand sides of your head. Notice

your right eyebrow, left eyebrow, the

space between your eyebrows, yourright eyelid, left eyelid, right eye, left

eye, right ear, left ear, right cheekand left cheek. Notice your nose,the tip of your nose, your upper lip,lower lip, chin and throat, your right

chest, left chest, middle of yourchest, your navel and abdomen.

‘Whole body: bring your attention

to the whole of your right leg, thewhole of your left leg, then both

legs simultaneously. Notice the

whole of your right arm, the wholeof your left arm, then both arms

simultaneously. Notice the wholeof your back and the back of your

legs, the whole of your front and

the front of your legs. Be awareof your back and front bodysimultaneously. Become awareof your head and your bodysimultaneously. Become aware of

your whole body simultaneously.’Mi When you're ready to finish,come back slowly to awareness and

pause for a moment, absorbing the

benefits and appreciating this time

you’ve given yourself.Bi Take a moment to reflect on the

experience and any intention youset before you began.

exhale,1

TRY IT: when you’re feeling burnt out or

suffering from insomnia

116

Breathe easySoothe stress, calm your mind and energise your body

with yoga's powerful breathing exercises

y now, you'll have witnessed the power of your breath

during your yoga practice. But yoga also offers more

specialised breathing techniques, called Pranayama,which have a range of benefits for mind and body.

In yogic philosophy, your breath is linked to ‘prana’, the vital

energy that nourishes all living beings. When you inhale,

you generate an upward movement of invigorating energyaround your body and, when you exhale, you create a

downward movement of energy that removes toxins and

waste, cleansing and calming your body.

Tool for lifePranayama, meaning ‘to extend the vital life force’, is a rich

practice of techniques, including Alternate nostril breathing

(Nadi shodana, p120) and extended inhalation (Rechakapranayama, p118). These practices alter your breathing and,in doing so, your state of mind and wellbeing. Pranayama is

shown to reduce stress and anxiety, aid sleep, bring clarityof mind, improve focus, and even ease pain. By slowing and

extending your breath, you stimulate the parasympatheticnervous system which triggers what’s known as the ‘relaxation

response’, reducing stress and its symptoms. Regular practiceof these techniques will bring rewards for everyday life, helpingyou deal calmly with any challenges or external stress.

XY HERE ARE SOME PRANAYAMA EXERCISESTO ADD TO YOUR YOGA PRACTICE

OceanbreathWyjayi breathing

Called Ocean breath because of

the sound it creates, this breathing

technique encourages you to use

your full lung capacity. It’s sometimesused during Ashtanga and Vinyasayoga before energetic poses to

energise your body and deepenyour practice. But by focusingon your breath and encouragingyou to use your full lung capacity,it also calms your mind and soothes

your nerves.

WHEN TO DO IT: You can

practise Ocean breath at any timeof day when you need to revitalise

your body and mind. Try it

before your yoga practice too.

BENEFITSCalms your mind

Soothes yournervous system

Energises your body

5.

HOW TO DO IT

@ Sit in a comfortable kneelingposition.@ Drop your tailbone down,

lengthen your spine and draw

your shoulder blades down.

Rest your hands on your thighs,palms facing down.@ Close your eyes and take afew even breaths, letting go of

any tension.B Now, inhale through both

nostrils, until you reach your full

lung capacity.@ Hold your breath for a second,then constrict the back of yourthroat and exhale slowly throughboth nostrils. Your exhalation will

sound like an ocean wave or the

gentle rush of air.

Continue to breathe in this

way, feeling the waves of breath

and energy@ Repeat this up io 20 umes.

118

2:1 Breathing exerciseRechakapranayamaIn everyday life, stress and tensionmeans we tend to restrict our

outbreath. The 2:1 breathing

practice teaches you to graduallyincrease your exhalation, until it is

twice the length of your inhalation.

This has a deeply relaxing effecton your nervous system.

WHEN TO DO IT: Whenever

you're feeling stressed or anxious,or struggling to sleep.

HOW TO DO IT

Wi Sit or lie comfortably on the floor.

@ Place your palms on yourabdomen and take a few relaxed

breaths, feeling your belly rise as

you inhale and fall as you exhale.Start to mentally count the length of

each inhalation and exhalation and

continue for several breaths.Wi If your inhalation is longer than the

exhalation, adjust your breath to makethe inhale and exhale equal lengths.@ After a few even breaths, start

BENEFITSCalms anxietyEases insomnia

aangMas,Mas

to increase the length of yourexhalation by a couple of seconds.@ Contract your abdomen to helpbut don’t strain. Even a slightlylonger exhalation will have a

calming effect.@ After several breaths, returnto your natural breathing for

several breaths.Mi When you’re ready to stop, sit

quietly for a few moments to

absorb the benefits.

\

Interrupted breathingVilomapranayama

Meaning ‘breathing against thenatural flow’, Viloma pranayamais a technique where you pausebriefly during your breath. Bylearning to control your breath,

you calm your mind and body.It's been shown to lower blood

pressure, reduce eye strain andease headaches. The exercisehas three stages. Beginnersshould practise stage one, before

adding stage two and three.

WHEN TO DO IT: When you’reanxious; after a yoga session.

HOW TO

Lie or sit comfortably on the floor.

@ Let your breath settle and your

body relax.

@ Lift your sternum, inhale and

then begin to slowly exhale. Aftera couple of seconds, pause yourexhale for two seconds before

inhaling again. This is one cycle.@ Repeat this three times.@ Once this way of breathing feels

effortless, you can move onto the

next stage.Follow the instructions for stage

one but make your exhalations

longer than your pauses. Practise

up to 20 slow cycles.HM Once you have perfected this

stage, you can move onto the

final third stage.@ Doa few cycles of stage oneand two. Focus on the stillnessof your pauses and the sense of

calm they bring.@ Once you have finished, restin Savasana (p65) to absorbthe benefits.

BENEFITSTeaches you to control

your breath

Increases yourlung capacity

Relieves anxiety

120

Nadi shodhanaAlternate nostril breathing brings your body and mind

into harmony, calming feelings of stress. Try it after your

yoga practice or whenever you need balance

lternate nostril breathing,also known as Nadi

shodhana, is a breathingtechnique that’s central

to the yogic philosophy. A ‘nadi’ isan energy channel and ‘shodhana’means to cleanse. It’s thought thatnadi shodhana balances the left

and right sides of your brain,

bringing your body and mind

into harmony, calming stressand balancing your hormones. It

prepares you for meditation, but

is also useful for combating nervesand anxiety and can improve

respiratory conditions.

TRY IT: whenever youneed to feel grounded or

before bed to aid sleep

HOW TO DO IT

Sit in a relaxed cross-legged or

kneeling position.@ Draw your chin slightly down and

in so your head bows downa little.

Gently close your eyes.Mi Bring the index finger and middle

finger of your right hand to rest

between your eyebrows.Close your left nostril with the

ring finger of your right hand and

let your thumb fall naturally out to

the right (A).Wi Inhale through your right nostril.

@ Now close your right nostril

with your thumb and release

your ring finger from your left

nostril (B).@ Exhale through your left nostril.

Inhale through your left nostril.

Close your left nostril with

your ring finger and exhale, then

inhale, with your right nostril. This

completes one cycle.@ Repeat for 10-30 cycles,remembering to keep yourshoulders relaxed, spine longand chest open.Mi When you've completed the

cycles, gently lower your handsback to your knees. Breathe

evenly, focusing on your breath

for a few more minutes.@ When you’re ready to stop,gradually become aware of your

body and surroundings again,and gently open your eyes.

Keep your spine

long and shoulders

relaxed. If more

comfortable, sit

ona block.

= oe

BENEFITSStills your mind

Calms your nerves

Brings balance

Mindfulmeditation

Take stress in your stride by learning to control your

mind with a few minutes’ mindfulness

Iso known as ‘active

relaxation’, meditation is a

key part of yoga. There are

has been shown to alter the waythe brain processes fear, meaning areduction in stress and anxiety that

many types, ranging from

chanting a mantra to visualisinga symbolic place but all have the

same end goal: to switch off yourbrain’s mental chatter, calm the

mind and bring you into the presentmoment. By practising meditation

regularly, you learn to control

your brain to be present without

judgement or attachment.

Proven benefitsIn the East, meditation has been

practised for thousands of years.In the West, it’s largely been

seen as a relaxation therapy but

now science has confirmed that

meditation triggers changes in the

brain that can lead to a range of

physical and mental benefits, frombetter sleep and slower ageingto improved mood and decision

making and less stress. Meditation

also improves your physical health.

How to do itYou don’t need to be spiritual or

have special skills to meditate,and you don’t have to spend hours

doing it. All you need is 10 minutes

and a quiet space. Once you'velearnt the basics, it’s somethingyou'll be able to use in your dailylife, whenever or wherever youneed. To meditate well, you needto ensure you’re comfortable sodon’t force yourself to sit cross-

legged if it’s painful. You can sit

against a wall or on a straight-backed seat. Sitting up, rather

than lying down, helps you stayalert, allows energy to circulateand your breath to be full.

XY GIVE IT A TRYWITHTHESE EASY EXERCISES

122

So Ham meditationThis yogic form of meditation

uses a mantra to aid focus. You'll

silently repeat the words ‘so ham’

(pronounced ‘so hum’) in tune with

your breath. Reflecting the soundof your breath, the words translate

as ‘| am that’.

HOW TO DO IT

Sit comfortably with your spinestraight. Place your hands on

your knees, palms up with

thumb and index fingers pressedlightly together.L Gently close your eyes and

become aware of your breath.

Take a few deep breaths and let

go of any tension.[ Now tune into the natural rhythmof your breath.

Ll As you inhale, silently say ‘so’,feeling your breath drawing up.fi As you exhale, say ‘ham’, lettinggo of any thoughts.fi Follow this pattern, focusing on

Bound of your breath as youat the mantra.

houghts arise or you drift

, simply bring your focusto your breath.

hen you’re ready to finish,y your hands together in Prayerion and sit for a few momentsbsorb the benefits.

BENEFITSCreates a sense space

in your mind

Increases focusand clarity

Cleanses your body

IAS 6.5...

124

MindfulobservationAlso called ‘gazing at an object’,this meditation practice is known

to improve concentration and

helps to purify the mind. By focusingon an object - usually a candle

flame, you remove distractions,

letting your mind become still.

(oh)

@ Kneel on a blanket or sit in acomfortable position with a candleset a few feet away from you at

eye level.

@ Close your eyes and tune into yourbreath, following its natural rhythm.

Light the candle and kneel or sitback down.Bi Start to gaze at the flame,

focusing on its flicker.

@ If thoughts arise, acknowledgethem and let them go without

judgement.@ As you breathe, connect with the

flame, watching its movements as

you gently inhale and exhale.Bi Begin to feel the light of the

candle flowing in and out of

you. Let yourself be absorbed

by this sensation.@ After 10 minutes, or when you’reready to finish, close your eyes,take a couple of deep breaths andabsorb the benefits.

BENEFITSImproves your

concentration and focus

Increases your awareness

Bee breathyogameditationStrictly a Pranayama breathing

technique, Bee breath gets its

name because it involves humminglike a bee - in Sanskrit it’s called

Bhramari, derived from the name for

the black Indian bumble bee. Beebreath helps soothe a busy mind.

It's a great SOS remedy but you canalso practise it daily for relaxation.

HOW TO DOIT

Sit comfortably with your back

straight and shoulders relaxed.Take a few breaths and gently

close your eyes.Hi Now close your ears by cuppingyour hands over them.

Lightly close your lips and inhale

through your nose.@ As you exhale, make a hummingsound, like the letter ‘M’ until youneed to inhale again.Repeat this process, inhalingthrough your nose and then

BENEFITSSoothes mental anxiety

Calms your breath

Lowers blood pressure

| lal

ae

humming like a bee as you exhale.M@ Become one with the sound

vibrations, sensing them filling

your head and travellingthrough your body.@ Repeat this several times and

build up to practising it for severalminutes. The longer you continue,the more relaxing it will feel.

@ When you’re ready to finish, takea few natural breaths and sit quietly,

observing the effects on your breath

and mind.

Mindfulmoments

No time for meditation? These simple mindfulness

exercises will help you switch off whenever

you need a moment to yourself

eeling frazzled? Whether

you’re in the office, stuckon a packed train or runningaround after the children,

a few minutes of mindfulnesscan really turn stress around. The

simplest way to bring you into

the moment, mindfulness can be

practised anywhere — even when

you're doing the washing up!Mindfulness teacher and author

Neil Seligman (neilseligman.com)specialises in simple practices that

improve your daily life. Try a few

of his top exercises and see the

benefits they bring.

t

i!

wh

126

MIRRORMINDFULNESSEach time you catch yourreflection today, use it as

a prompt to check in with

yourself. Feel your feet on the

floor and take a deep mindful

breath. Inhale fully, exhale

completely. Simple.

StopWhen things go wrong and you feel your

blood pressure rising, try practising STOP, aMindfulness Based Stress Reduction (MBSR)technique that helps you regain clarity and

calmness before deciding how to act.@ Stop and pause. Ground yourselffor a moment. Feel gravity pushing

you into your seat or stance.Take a conscious breath and bring your palmstogether, holding your hands in a gentle clasp.

Feel the warmth and energy of your body.

Open - widen the focus of your awareness

by observing non-judgementally what is

happening internally and externally. Is a new

opportunity presenting itself?@ Proceed.

Bedtime meditationBefore bed, give yourself a screen-free chilldown

with this simple mindfulness practice.Take a seat and drop into the quiet moments,

allowing yourself to sense a pause.@ Reflect on a small or large moment of

happiness from your day and allow the

feelings to return and be felt in your body.@ Take five breaths, bringing to mind the

details of the experience: where you were, who

you were with, what you were doing.@ As you feel the sensations of happiness in your

body, imagine those feelings increasing,and becoming brighter.

@ Finally, as you visualise tomorrow with

optimism, set an intention for how you will move

through the coming days.

04GRATITUDEPRACTICE

At the end of the day, make

a list of three things that youare grateful for. Repeat this

daily. This is scientifically

proven to improve

relationships, mental

and physical health,

empathy, self-esteem, and

overall resilience.

MIRRORMINDFULNESSEach time you catch yourreflection today, use it as

a prompt to check in with

yourself. Feel your feet on the

floor and take a deep mindful

breath. Inhale fully, exhale

completely. Simple.

StopWhen things go wrong and you feel your

blood pressure rising, try practising STOP, aMindfulness Based Stress Reduction (MBSR)technique that helps you regain clarity and

calmness before deciding how to act.@ Stop and pause. Ground yourselffor a moment. Feel gravity pushing

you into your seat or stance.Take a conscious breath and bring your palmstogether, holding your hands in a gentle clasp.

Feel the warmth and energy of your body.

Open - widen the focus of your awareness

by observing non-judgementally what is

happening internally and externally. Is a new

opportunity presenting itself?@ Proceed.

Bedtime meditationBefore bed, give yourself a screen-free chilldown

with this simple mindfulness practice.Take a seat and drop into the quiet moments,

allowing yourself to sense a pause.@ Reflect on a small or large moment of

happiness from your day and allow the

feelings to return and be felt in your body.@ Take five breaths, bringing to mind the

details of the experience: where you were, who

you were with, what you were doing.@ As you feel the sensations of happiness in your

body, imagine those feelings increasing,and becoming brighter.

@ Finally, as you visualise tomorrow with

optimism, set an intention for how you will move

through the coming days.

04GRATITUDEPRACTICE

At the end of the day, make

a list of three things that youare grateful for. Repeat this

daily. This is scientifically

proven to improve

relationships, mental

and physical health,

empathy, self-esteem, and

overall resilience.

Lovingkindnessmeditation

Learn to wish yourself and others well, and feel

any stress and tension melt away

he loving-kindnessmeditation is an ancientBuddhist practice, createdto help monks develop

a sense of altruism. As well as

boosting feelings of contentment,the practice is now proven to offer

a wealth of benefits for body and

mind, including stress reduction.

Scientific studies show the loving-kindness meditation can cut stressand tension by almost half after

just 20 minutes of practice. It’salso proven to reduce self-critical

thoughts, slow down your breathingrate and reduce lower back pain,

among other benefits.

May yoube happy

HOW TO

@ During loving-kindnessmeditation, you start by meditatingon self compassion then broaden

your attention to embracing others

with positive energy.@ Begin by sitting or lying in

a comfortable position and let

your breathing settle.

W@ Acknowledge any thoughts that

come into your head and let them

pass by without judgement.@ Once you feel ready, you canmove onto the steps below. To

begin with, you can just practise the

first and second steps, and build upto completing the whole exercise.

Make a gesture of lovingkindness to yourself, silently

repeating the words, ‘May | befilled with loving kindness’. Followthe rhythm of your breath, lettingthe feeling of relaxation and calm

expand within you. Try visualisingyourself bathed in golden light or

conjure up a happy memory of

when you felt loved. Once you feel

a warmth towards yourself, moveonto the next step.

Now think of someone you love

deeply — it could be a friend,

partner or parent. Connect with

your feelings for them, and makea wish of loving kindness for them.

Begin to repeat the phrase, ‘May(add their name) be filled with

loving kindness’. Sense your heart

opening and try visualising a soft

light travelling from your heart to

theirs. Continue to breathe and

repeat the phrase. Then when youfeel ready, move onto the next step.

Now think of someone youfeel neutral about. It could

be someone you rarely see or

a colleague at work you pass

128

TRY THISStartwith five minutes of

loving-kindnessmeditationand build up your practice.Some experts recommend15-20 minutes a day. You

could do it on your commuteto work or last thing at night.Don’tworry if you struggle to

begin with — just accept any

\

in the corridor. Repeat the phrase‘May you (or add their name)be filled with loving kindness’.Offer these kind feelings for their

wellbeing and feel a sense of

warmth growing within you.Next, move on to someone youdon't like or someone who has

hurt or annoyed you. Initially, this

may feel challenging, but once

you’ve developed self compassiontowards yourself, it will be easier

to feel compassion for others. if

you find negative thoughts arising,re-focus on the person’s need for

more loving kindness in their life.

Now, for the final stage of

the meditation, offer lovingkindness to all beings and

humanity in general.Bi To finish, gradually let your mind

become still again and spend a

few moments absorbing the effectsof your experience.

feelings, and be kindto yourself. Your feelingswill soon change. Try

creating your own phrases.Some you could try are: ‘Mayyou be happy. ‘May you be

well, healthy and strong’.

‘May you abide in peace’

May | he

filled with

lovingkindness

—

3%

130

THEEXPERTS

Meet the people who have contributed to this guide

CLARA PRATSYoga expert(Ground yourself, p56; Refresh &

Revitalise, p68; Unwind & De-stress,

p78; De-stress at your Desk, p88)Born in Ibiza, Spain, Clara is a

registered yoga teacher with 17 years of teachingexperience. She originally trained and worked asa dancer and choreographer but, throughout her

career, yoga and Pilates have always been present,

complementing her work and helping her throughinjuries. Clara teaches people of all ages and levels,from total beginners and terminally ill patients to

professional dancers and athletes. ‘I offer engagingsessions tailored to suit needs, encouraging a

more conscious practice to improve physical andhealth issues, with a spiritual essence and sense of

joyfulness,’ she says. For Yoga for Stress, Clara hascreated the tailored postures and sequences that form

the core of this guide. Visit ayorayoga.com

YOGAMATTERSYoga propsYogaMatters is the UK’s leading supplier of yogaprops, equipment, accessories and clothing. Thededicated team of yoga professionals source the bestlatest products to support your yoga journey. Theirnew range of organic straps, bolsters and blankets, in

a range of soothing colours, are made from certified

organic cotton and perfect for Restorative yogapractice. Try the Yogamatters Organic Cotton D-ring

Yoga belt (£8), Organic Cotton Bolster (£40), OrganicCotton Blanket (£28), Cork Brick (£12) and CorkBlock (£11.50). @ Visit yogamatters.com

ANNA SALOMAAYoga modelAnna is a multi-style yoga teacher,with seven years of practice. As well

as being passionate about yoga,she is also a holistic health coach

and reiki practitioner. Anna helps clients embracethemselves as a whole, respecting the mind and the

body equally. Teaching public, corporate and private

classes, her sessions are inspired by power, flow and

meditation, ensuring students feel inspired, energisedand motivated on their journey to a healthier, happierand self-loving life.

@ Find Anna on Instagram @annahenrika

NEIL SELIGMANMindfulness teacher(Mindfulmoments, p126-127)Neil is a leading mindfulness expert,author and speaker with CEQs, global

firms and celebrities among his clients. He is author

of the book 100 Mindfulness Meditations: the Ultimate

Collection of Inspiring Daily Practices (ConsciousHouse, £12.99). Neil left behind his career as abarrister to follow a more spiritual path and foundedThe Conscious Professional, a corporate consultancythrough which he shares his wisdom on mindfulnessand transformation around the world.@ Visit neilseligman.com

STRETCHING THE CITYYoga consultants

Stretching the City is the one-stop-shop providerfor workplace wellbeing services. Founded in 2010and today boasting a 100+ team of the UK’s ‘who’swho’ of wellness teachers and

practitioners, it delivers wellbeing stretchingactivities ranging from mindfulness 2 | Clto massage, and much more,on-site at over 300 offices throughout the UK.B Visit stretchingthecity.com

Want to ease anxiety, beat work worries or sleep better at night?

Yoga can help. Not only does this ancient system of exercise relax

body and mind, it’s clinically proven to reduce the mental and physical

symptoms of stress, aid insomnia and build resilience.

This step-by-step guide offers a selection of the best yoga poses for stress and

anxiety, to offer both instant relief and long-term support. You'll also find

tailored yoga sequences, soothing breathing exercises, deep relaxation

techniques and easymeditation andmindfulness tips for daily life.

Compiled by top yoga andmindfulness experts, it’s suitable for

beginners and regular yogis alike.

YOGA POSES & MEDITATION MADE EASYSEQUENCES

RELAXATION EXERCISES MINDFULNESS TIPS

Mindfulmeditation

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