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Yoga ,for
StressEASY RITUALSFOR DAILY LIFE
Y/Y Beata/ Releas
Y Sleep |
/ Easeh
posesasequenc
nxietye tension
yetter
eadaches
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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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.
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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
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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
\‘ )
stress-busting
benefits
24
Photograph
yan
dprod
ucts:y
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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