10-MINUTE MORNING YOGA: Easy Moves To Wake Up Your Body and Mind Kindle Edition Download PDF Book

Want to wake up every morning feeling energised, eager and happy to embraced the day? It's time you start doing yoga. Research shows a regular yoga practice can transform your daily life, boosting your energy and focus, reducing stress and anxiety and improving your strength and flexibility to make everyday tasks so much easier.

Morning yoga is the perfect way to start your day and reap maximum reward from this incredible system of mind and body exercise. Not convinced you have enough time in your schedule? The good news is, you only need 10 minutes. Just a short session of yoga first thing can transform your daily life and this book will show you how.
10-minute morning yoga offers an expert guide to practicing yoga at home, Just follow the step by step poses and sequences specially designed for mornings. You'll also find morning meditations and breathing exercises to deepen the benefits even further.

NEW	n Feel more flexible n Boost your energy

-minute

morning

Easy moves to wake up your body and mind

POSES &

SEQUENCES

TO START YOUR DAY

Plus

nMORNING MEDITATIONS

nBREATHING EXERCISES

nBeat stress n Get strongern Embrace the day

-MINUTE MORNING YOGAIS SUITABLE FOR EVERYONE, WHATEVER AGE OR FITNESS LEVEL.

Welcome

Want to wake up every morning feeling energised,

happy and eager to embrace the day? It’s time to start doing yoga. Research shows a regular yoga practice can transform your daily life, boosting your energyand focus, reducing stressand anxiety and improving your strength and flexibility to make everyday tasks so much easier.

Morning yoga is the perfect way to start your dayand reap maximum rewards from this incredible system of mind and body exercise. Not convinced you have

enough time in your schedule? The good news is, you only need 10 minutes! Just a short session of yoga first thing can transform your daily life - and this book will show you how.

10-Minute Morning Yoga offers an expert guideto practising yoga at home. Just follow the step-by-step poses and sequences,specially designed for mornings by top yoga instructor Laura Gate-Eastley. You’ll also find morning meditation and breathing exercises to

deepen the benefits even further.

Start today and you won’t look back!

-minute

mor ing

YO n

CONTENTS

Morning is the

“

best time to practise yoga as your body is rested

Contents

	How to use this book
	Introduction
	The benefits
	The magic of morning yoga
	How to be an early bird

	THE BASICS
	Breathing basics
	Perfect posture
	Tips for morning yoga
	Your yoga kit

	THE POSTURES
	Standing poses		THE SEQUENCES
	Backbend poses
			Warm-up
	Sitting poses
			Sun salutations
	Reclining poses
			Energise your day
			Ground yourself
			Find your focus
			Morning stretch

	TAKE IT FURTHER
	Breathe into being
	Morning meditation
	Embrace the day
	Meet the experts

How to

USE THIS

BOOK

Ready to discover the magic of morning yoga? Follow the steps below to get the most from your guide

-Minute Morning

Yogaoffers all the expert

instruction you need to create your own morning yoga practice. For the best results, begin at the start of the book and work your way through each section. This way you’ll gain a complete grounding of yoga and the techniques needed to enjoy your sessions and stay safe. Once you have the foundations in place, you can then dip in and out of the book, choosing poses and sequences to suit your daily needs, or tailor your own morning sessions. Here’s how to get started.

Before you start

p22

p12

p26

Meet your instructor

Top yoga teacher Laura Gate-Eastley explains why yoga is the perfect way to start your day and offers her tips and favourite poses for morning practice.

Discover the benefits	Get started
We reveal the amazing mind and body	Understanding the foundations of
benefits of practising morning yoga.	yoga will ensure you enjoy your daily
Discover how it can help you ease stiff	practice to the full. In this section,
	p102
muscles, kickstart your metabolism	you’ll discover the breathing and
and sharpen your focus, then discover	posture techniques you need, plus
some of the best poses for every goal.	handy yoga props and kit.
p38	p116

Try the sequences

Once you’re familiar with the poses, you can combine them into flowing yoga sequences. In this section, you’ll find energising Sun salutations plus

four therapeutic sequences for

Learn the poses	Deepen your practice
daily life created by teacher
Now it’s time to try the yoga poses that	Breathwork and meditation
Laura Gate-Eastley.
will form the basis of your sessions.	exercises are also a key part of yoga.
Each pose comes with step-by-step	In this section, meditation teacher Ali
instructions; read these first to avoid	Roff Farrar and breathwork
injury or strain. You’ll also learn the	expert Hanna-Jade Browne offer
benefits each pose offers so you can	easy exercises to enhance
tailor your practice to your needs.	your sessions.

MORNING

MIRACLE

Sunrise yoga is an ancient

tradition that will transform

your life for the better

	icture the scene: it’s	day begins, you do a short session	Yoga SOS
	morning and the first	of yoga, then shower and enjoy a	The idea of adding yoga into
	rays of sunlight are	healthy breakfast while catching	your busy morning may seem
P	shining through your	up on the morning’s news.	unrealistic. You’re probably
	bedroom window. You wake up	Doesn’t sound like your average	wondering how you’d find the
	gently, feeling happy, refreshed	morning? Don’t worry, you’re not	time - after all, yoga is often
	and ready to embrace the day.	alone. Unless you’re an early bird,	associated with rest and
	Your body feels supple and	mornings can be a stressful time	relaxation. But think again!
	energised, your mind calm and	of day, as you scramble out of	Traditionally, yoga is practised at
	alert and the face that greets you	bed and rush to get ready for work	sunrise because this is when the
	in the bathroom mirror is glowing	or organise the family. Sometimes,	mind is most still and there are
	and radiant. With plenty of time on	the day feels exhausting before	least distractions. Furthermore,
	your hands before your working	it’s even begun!	far from just being relaxing, yoga

Introduction

The five	world. In The Yoga Sutras, written
principles	around 2,000 years ago, Indian
of yoga
	sage Patanjali described yoga
nExerciseIn yoga, exercise	as a practice for ‘calming the
comes in the form of the	fluctuations of the mind’. The
poses or ‘asanas’ which	physical yoga practice we’re
stretch, tone and strengthen	familiar with today was originally
your body.	used to prepare the body for
nBreathingConnecting	meditation to help further
to your breath during yoga	achieve these goals.
helps deepen your practice.	Yoga was introduced to
Breathwork or Pranayama is	the West by BKS Iyengar - the
used to achieve specific goals,	founder of Iyengar yoga - and
from calming your mind to	has since branched into many
energising your body.	styles of physical practice,
nRelaxation Yoga	from dynamic Ashtanga yoga
philosophy recognises that	to relaxing Yin yoga. Despite
regular rest and relaxation	their differences, all forms of
-during practice and in daily	yoga have a similar aim - to
life - releases tension and	stretch and strengthen your
recharges your body.	body and bring you into a state

of inner calm and wellbeing. At nMeditation A key part

its most basic, yoga helps you

of yoga, meditation helps

connect your mind and body

you control and focus your

through movement,

mind. Even a few minutes

mindfulness and breath to

a day can help.

create optimum wellbeing. nDiet Yogis recommend

a simple, natural and ideally

Transform your day

vegetarian diet to promote

In this sense, yoga is the perfect

good health. You should eat

antidote to 21st century living,

mindfully, until you are 80

offering you much-needed

per cent full.

space to breathe, move and look inwards. Practised first thing in the morning, yoga gently wakes up your body and mind, easing

	offers a multitude of physical	stiff limbs and joints, kickstarting
	and mental benefits that can	your metabolism and priming
	transform your daily life for the	your brain for the day ahead.
	better, especially when practised	Make time to spend just 10
	first thing. And while a long	minutes practising the poses and
	session of yoga is lovely when	sequences in 10-Minute Morning
	you have the time, all you need to	Yoga and you’ll soon find your
	reap the rewards and turn your	energy levels improve. Your body
YOGA WAKES UP
	day around is 10 minutes!	will feel fitter and stronger and
YOUR BODY AND		you’ll start the day feeling
	Traditional practice	calm and alert. You’ll sleep better
MIND, EASING
	Meaning ‘to yoke’ or ‘to unite’,	at night, find it easier to get up
STIFF LIMBS
	yoga connects your mind, body	in the morning and discover
AND JOINTS.	and spirit and brings you into	you have more time on your
	harmony with your environment,	hands than ever. Before long,
	helping you feel more at home	you’ll wonder how you managed
	in your body and in the outside	without sunrise yoga!

DISCOVER

THE

BENEFITS

Make every day a good day by starting

with 10 minutes of yoga.

Here’s why you should try it

f you’ve tried yoga before,	your body and mind. Read on to
you already know how	discover more.

great it can make you

I	feel. Now imagine starting	All-day effect	From sharpening
			“
	every day with that same calm,	Of course, practicising yoga at
			your brain to
	happy sense of wellbeing.	any time of day will bring benefits.
	Whether you’re juggling a busy	However, making time in the
			supporting your
	work agenda or dealing with a	morning can offer striking rewards
	houseful of kids, doing yoga first	that extend into every area of
			immune system,
	thing helps makes every day	your daily life. You’ll find it easier to
	better. And that’s just the icing	manage your time, juggle a busy
			yoga offers a host
	on the cake when it comes to the	to-do list, stay happy and stress
	benefits morning yoga can bring.	free at work and have plenty of	of positive effects
	From sharpening your brain	energy left over to enjoy your
	to improving your focus and	social life. You’ll also find it easier
	supporting your immune system,	to relax and sleep better at night,
	science shows that yoga has a	leaving you refreshed for the
	host of positive effects to offer	following day.

Benefits

BEATS

STRESS

WAKES UP YOUR BRAIN

BOOSTS

YOUR

ENERGY

TIP

To get

maximum

STRETCHES

YOUR MUSCLES

benefits from

your practice, always do a yoga warm-up first (p96).

IMPROVES

TONES

DIGESTION

YOU UP

IMPROVES EASES

YOUR STIFF

BALANCE JOINTS

SHAKE OFF	Morning yoga gently activates
	your muscles and joints to help you
STIFFNESS
	feel less creaky and more supple.
Hands up who feels a bit stiff and	By moving your joints through
achy first thing in the morning?	their full range of motion,
Don’t worry, it’s normal for our	yoga transports water
bodies to feel a bit creaky when	and nutrients into
we wake up. While we sleep, our	your joints, spinal
muscles stiffen due to inactivity.	discs and
That’s why we get the urge to	cartilage,

stretch when we wake - and why it’s so important to get moving first thing. But, as we age or suffer from injury, aches and pains can become more common and disabling. Ageing causes the cartilage in our joints to dry out causing stiffness, and inflammation processes in the body ‘switch on’ in the morning, causing pain in injured or arthritic joints.

TRY THIS

Cat/Cow (p80) gently activates your body (1). Spine roll (p101) wakes up your body (2), while

Tiger flow (p99) stretches your

shoulders and thighs (3).

Benefits

TIP

Starting your day feeling

supple will
help reduce the
	ENERGISE
strain of sitting		TRY THIS
at a desk.	YOUR BODY	Practise energising backbend

poses such as Locust (p76)

Yoga may be known for its

(1) or Cobra (p72) (2), or

calming, soothing benefits

revitalising Bhastrika breath

keeping them lubricated and	but it can also be stimulating
		(p120) (3).
healthy. It also lengthens the	and energising. Even if you feel
connective tissue, muscles	tired when you wake up in the
and ligaments between your	morning, a short yoga session is
joints, allowing you to become	guaranteed to leave you feeling

flexible again.	awake and alive. A study at the
Plenty of studies show that	University of Waterloo in Canada,
yoga can improve back and	found that Hatha yoga effectively
joint pain and reduce the	improves energy levels. Scientists
need for medication. One	believe this is because it improves
Indian study of people taking	your circulation, stimulates your
medication for rheumatoid	brain, releases muscle tension
arthritis found that, after eight	and triggers the release of
weeks of yoga, markers of	feel-good endorphins.
inflammation in their blood fell	Unlike other forms of exercise
significantly, compared with	that can leave you feeling
people who didn’t practise	exhausted, yoga incorporates
yoga. Active people are less	periods of rest that keep your
likely to experience morning	body refreshed and
stiffness than inactive people	energised. For instance, you
and yoga is the perfect	might rest in Child’s pose (p86)
choice to start your day.	or Forward bend (p42) in between

challenging poses or relax in Corpse pose (p92) at the end of a sequence. Backbend poses are proven to be particularly good for energising and refreshing your mind and body. They extend your spine and open up your chest, allowing you to breathe more fully and oxygenate your lungs, energising your body. Sun salutation sequences (p102) are also designed to build your energy and are perfect for

morning practice.

TIP

Woken up feeling exhausted? Try the Energise your day sequence (p108).

TIP

Improve your

KEEP

focus further

YOUR CALM

by trying

a morning

Are your mornings a frenzied

blur as you rush to get ready for	meditation
work while making breakfast for	( p122).

the family or walking the dog? Setting your alarm a little earlier each day and making space for 10 minutes of yoga first thing will settle your nervous system and allow you to start the day feeling calm and collected. Levels of stress hormones in the body are naturally high in the mornings (to help us wake up). Add everyday stress into the equation and the hormone levels soar higher, putting your body in ‘fight or flight’ mode and leaving you feeling anxious and jangly. Not a great

TRY THIS

way to start your working day!

Good poses for soothing stress

Doing yoga triggers the body’s

include Child’s pose (p86)

parasympathetic nervous

(1), Corpse pose (p92) (2) and

system which slows your heart

Forward bend (p42) (3).

rate, lowers blood pressure and stimulates digestion, giving you a sense of relaxed wellbeing.

One study on a group of people with depression, published in the Indian Journal of Psychiatry, found that levels of the stress hormone, cortisol, dropped

significantly after they did three

months of yoga. The researchers	IMPROVE
concluded that yoga works on the
	YOUR FOCUS
hypothalamus - the area of the
brain associated with hormone	If your mind is always in a
release. That’s why one of the	whirl first thing in the morning,
easiest ways to calm down when	doing yoga can help you clear
you’re stressed is to take slow,	your mind and prioritise things
deep breaths. Add meditation to	more efficiently. Focusing your

your sessions and the calming	brainpower on a set number
benefits magnify, ensuring you	of tasks, such as breathing and
don’t get caught up in a cycle of	posture, reduces the processing
negative thoughts and behaviour.	of non-essential information, say
You’ll begin the day feeling clear	scientists. Simply tuning into your
headed, centred and able to	breath and concentrating on

make decisions more easily.

Benefits

performing poses and sequences	you’re forced to maintain your
helps rid your mind of distractions	attention and this prepares
and anxiety. One study at the	your brain to deal effectively
University of Waterloo in Canada	with whatever the day throws
found that just 10 minutes of	at you. Once you’ve mastered
mindful yoga significantly	your balance, you’ll find relaxing
improved people’s focus.	in these poses also has an
In the longer term, scientists	empowering effect, giving you

believe that yoga affects the

a sense of grounded confidence.

neural patterns of the brain

in a positive way, improving

TRY THIS

your ability to concentrate.

Balance poses are thought	One-legged balance poses such
to be particularly effective	as Tree pose (p46) (1), Eagle
for improving focus. As you	(p56) (2) and Dancer pose (p58)
concentrate on standing on one	(3) are particularly effective for
leg or balancing on your hands,	improving focus.

TIP

For an instant morning

mood booster,

LIFT YOUR MOOD

try an

Are you a bit grumpy first thing

uplifting Sun

in the morning? You’re not alone!

salutation

Disrupted sleep, a long to-do list

sequence

or simply not being ‘a morning

person’ - there are many reasons

( p102).

our mood can be low first thing. Getting active is a proven way to lift your spirits but yoga could be just about the best exercise option there is. A research study, published in The Journal of Alternative and Complementary Medicine, followed two groups of people in a similar state of health. One group did a walking session three times a week, the other did yoga three times a week. After 12 weeks, the yoga group saw greater improvements in mood. The reason? The researchers believe yoga stimulates the brain to produce increased levels of an amino acid called gamma

aminobutyric acid (GABA B) which	How yoga
helps promote feelings of calm.	beats stress
GABA B activity tends to be	nYour body’s nervous system
lower in people with poor mood	has two main branches - the

and anxiety.	sympathetic and parasympathetic
Yoga can also improve your	systems. When you’re under stress,
body confidence and self esteem	the sympathetic nervous system is
due to its empowering postures.	activated to prepare your body for
Simply standing or sitting up	‘fight or flight’. It releases the stress

straight rather than slumping	hormones adrenaline and cortisol,
sends positive messages to your	increases your heart rate and raises
brain, improving your sense of	blood pressure. The parasympathetic
wellbeing and happiness.	system, sometimes called the ‘rest

and digest’ system, has the opposite role, reducing stress hormone levels, lowering your blood pressure and heartbeat and preparing your body for rest. By deepening your breath

TRY THIS

and soothing your brain, yoga tells

Feel-good poses include Extended		your body you’re safe, triggering
mountain pose (p41) (1), Wide-		the parasympathetic system and
legged forward bend (p54) (2) and		allowing your body to settle into a
Happy baby (p101) (3).	calm state.

Benefits

body can also cause fatigue and

TRY THIS

RELEASE

low mood.

Ease tight hamstrings with Half

MUSCLE

As with any stretch-based

splits pose (p50) (1), release neck

exercise, yoga can help ease out

TENSION		tension with Head rolls (p97) (2)
	tension from your muscles but, by
		and open your chest with Sphinx
Do you get backache from	incorporating the mindful breath,
		pose (p73) (3).
sitting at a desk all day or suffer	yoga can achieve greater results.
headaches from staring at a	By directing your breath towards
computer screen? Daily life	areas of tension during a yoga
causes a build up of muscle	pose, you can consciously help
tension that, left unaddressed,	your muscles to relax and open
can take a toll on your health or	your joints to allow energy to
lead to injury. Repetitive patterns	flow freely again. Yoga works on
of movement, sport or stress can	both sides of your body equally,
cause your muscles to contract	gradually bringing it back into
around the joints, limiting your	balance. It also helps erase
range of movement and causing	unconscious postural habits, such
pain. Tension in one area of the	as tensing areas of your body
body can lead to problems in	when you’re under pressure. If you
another - even a tense, clenched	practise yoga in the mornings,

jaw can affect your whole body.	you’ll soon notice your posture
And, as the mind and body are	starts to improve and your
linked, holding tension in your	muscles will feel more relaxed.

Ever noticed that yogis are often

BOOST

TRY THIS

depicted in Headstands and

For an instant brain boost, try

YOUR BRAIN

Shoulderstands? These inversion

inversion poses such as Bridge

If you need to get your brain into poses, where your head is lower

pose (p99) (1) and Downward

gear in the morning, yoga is the than your legs, draw the blood

facing dog (p62) (2) or uplifting

answer. Studies show that just	supply to your brain, nourishing
		Upward-facing dog (p74) (3).
a short session of poses and	it with the oxygen and nutrients
sequences can stimulate brain	it needs to function well. You
function afterwards. One study	don’t have to do a Headstand
at the University of Illinois, USA,	to reap the benefits.
found that a single yoga session	As you’ll find in this book,
improved participants’ speed	there are inversion poses for
and accuracy when working on	all levels of ability. They’re
memory tests (a measure of the	perfect for when you need to

brain’s ability to cope with new	refresh your brain, and also
information). The effects were	provide a break for tired legs.
greater than for those doing	The mindful nature of yoga
aerobic exercise.	can also rejuvenate your
Like any exercise, yoga helps	brain, helping it re-focus its
boost circulation, improving blood	energies. For deeper benefits, try
flow to the brain. But certain	meditation (p122) - it’s proven to

poses offer extra benefits.

increase creativity.

Improve digestion

nAccording to Ayurvedic science, yoga helps awaken your digestive fire or ‘agni’. This is because the breathwork and postures increase your circulation and raise your metabolism. In addition, many poses massage your internal organs, gently stimulating their activity. This means your body can better absorb the nutrients you eat and expel any toxins efficiently. If you practise yoga before breakfast, you’ll have a better appetite and are likely to eat more healthily too.

GET IN SHAPE

Want to tone up or lose weight? control, tend to eat more

TRY THIS

You don’t have to spend hours on mindfully and maintain a healthy

Burn calories with Plank (p66)

the treadmill or sweating it out at weight. By building lean muscle

(1), improve your posture with

the gym. By getting you moving mass and stretching your

Mountain pose (p40) (2) and tone

and deepening your breathing,	muscles, yoga also improves your
		your legs with Chair pose (p44) (3).
yoga boosts your metabolism,	body tone, giving you a longer,
helping burn calories and	leaner look. Meanwhile, improved
stimulating your body’s inner	posture helps you look slimmer

organs. If you choose more

and younger.

vigorous yoga sequences, you can burn more calories as you build up a sweat.

Research shows that practising

yoga regularly can lead to lower

body fat levels, a healthy body mass index (BMI), and a reduced waist-to-hip ratio. Studies also

show that people who practise yoga have better appetite

Benefits

TRY THIS

SUPPORT YOUR

	your disease-fighting white	To boost your lymphatic system,
IMMUNITY	blood cells to do their job
		try Bridge pose (p99) (1). Stave off
Whether you want to optimise	properly. Science suggests yoga	colds with Cobra (p72) (2)
your wellbeing or stave off office	may reduce inflammation in the	and strengthen your lungs with
germs, yoga can help keep you	body that is linked to disease	Easy pose (p31) (3).
stay healthy by supporting your	such as cancer.
immune system. While vigorous	Yoga also erases the stress that
exercise sometimes over-	can compromise your immune

stresses the immune system,	system. Specific poses such as
leaving you vulnerable to colds	inversions are thought to be
and infection, gentle exercise	particularly good for boosting
such as yoga helps stimulate the	the lymphatic system. But the
body’s systems without strain.	main thing is to create a regular,
By boosting your circulation and	all-year-round yoga practice,
lymphatic system, yoga enables	even if it’s just 10 minutes a day.

TIP

Inverted poses such as Bridge (p99) are said to help keep colds at bay.

TRY THIS

LOOK AWAKE

benefits. Inversion poses and

To release tension in your face,

Yoga doesn’t just help you feel

forward bends deliver fresh

try Lion’s breath pose (p100) (1),

good, it makes you look good too. blood to your face, oxygenating

aid detoxification with Easy twist

It’s no coincidence that many	and nourishing your skin, leaving
		(p96) (2) and tone your jawline
yoga instructors look so youthful!	your complexion bright. Twisting
		with Camel pose (p78) (3).
By improving your posture,	poses boost your lymphatic
relaxing your facial muscles and	system and improve your

boosting the supply of oxygen	digestion, helping your vital
and nutrients to your skin, yoga	organs expel the toxins that can
helps you look years younger than	cause dull, sluggish skin. And
your age. And the good news is,	backbend poses help open your
it can also give you an instant	chest to deepen your breathing
beauty boost in the morning,	and oxygenate your body. These
reviving tired-looking skin and	poses also have the bonus of
giving you a radiant glow and	stretching your neck and lifting

sparkling eyes.	and firming your jaw line. If you’ve
Certain yoga poses are	ever noticed how refreshed you
particularly known for their beauty	look after a yoga class, this is why!

Laura Gate-Eastley

aura Gate-Eastley has been teaching yoga for more than

THE MAGIC

L years since falling

in love with it while working in the music industry. For many years, Laura’s daily Ashtanga

OF MORNING

yoga practice helped sustain

her through a hectic working week. These days, she teaches numerous classes and

YOGA

retreats, including morning Vinyasa Flow classes. For this book, Laura has created a series of sequences to help you start your day. Here, the

Vinyasa yoga teacher Laura Gate-Eastley

experienced teacher explains

why morning yoga can change

explains why yoga is the perfect way

your life for the better.

to start your day

Expert Q&A

	What are the benefits of	Laura’s favourite	in a calm space. I usually light
Q	practising morning yoga?	morning poses	my oil burner with frankincense
	A.‘I think morning is the best		oil and lie on the mat for a few

‘My three favourite morning

time to practise yoga as your

minutes, just deciding what

poses are a High lunge (p52)

body is rested and your mind

sort of practice to move into. It

(A) to stretch every part

has not yet been pulled into the

always ends in meditation: that is

of my body (my hip flexors

outside world. You may intend

essential for me.’

are always a little stiff and

to practise later in the day and

thank me for this); Puppy

then unexpected obstacles can

Can you describe your

dog (p100) (B) which opens

arise and change your plans. A

morning classes?

up my lungs and puts me

morning routine is easier to stick

A. ‘I teach all levels of Vinyasa

in a good mood; and Eagle

to, I find.’

Flow classes on Tuesday and

(p56) (C), especially if

Thursday mornings. I think my

I am linking it into a pose

Why is yoga a good form

students like the fact that I don’t

such as a Warrior 3. I like

Q	of exercise to practise			race through it. I build layers
		the feeling of strength and
	in the mornings?			of deeper, more challenging
		grace it delivers.’
	A.‘As yoga is a holistic modality			options but there are always
	that includes mindful breathing			options, so nobody feels they are
	and some meditation or			out of their depth. I also always
	relaxation, it helps your body			finish with breathwork and
	become stronger and more			meditation which my students
	open, but also develop a sense of			tell me is important to them.’
	clarity. Yoga eases away tension,	C
	mentally and physically.’			How many times a week
			Q	should we aim to practise?
	What type of yoga is best			A.‘Three times a week is great,
Q	for morning practice?			but whatever you can manage

	A.‘I would say any type of			works. Sometimes life gets in the
	yoga. Sit or lie down for a few			way. Five minutes is so much
	minutes of self enquiry before			better than nothing, so aim to do
	you begin, to check in with			a little most days if you can.’
	your baseline. If you’re feeling
	exhausted (perhaps you’ve had			What are your tips for
	a bad night’s sleep), you may		Q	morning yoga practice?
		B
	want something slow and close			A.‘Avoid eating breakfast before
	to the ground such as a Yin or			your practice. The poses will help
	Restorative yoga sequence. But			wake up your digestive system, so
	if you want to ease in to the day			you’ll really enjoy your breakfast
	with vitality, a mindful Vinyasa			afterwards. Build in enough time
	sequence can be just the			to enjoy that without having
	exhilarating start you need.’			to rush on to your next event.
				Keeping a notebook handy for
	What is your ritual in			any little snippets of wisdom that
Q	the mornings?			arise during your meditation
	A. ‘My mornings start with a	TO TRY LAURA’S		or Corpse pose (p92) is a good
	glass of warm lemon water.			idea, too. When you turn down
		MORNING
	I move around quietly, so I			your mental chatter, all sorts of
	don’t wake up my household,	SEQUENCES,		insightful gems can rise to the
	otherwise I get pulled away from			surface of your mind!’
		TURN TO PAGE 108
	this much-needed time. I keep
	the lights off and light a candle			➝ For more about Laura,
	instead which helps me stay			visit, www.lauralotus.co.uk

Are you more owl

than lark? Follow

HOW TO BE

these easy steps

and learn to love

AN EARLY

your mornings

BIRD

o you struggle to get up in the morning? The good news is you

D can adjust your inner

body clock to wake up earlier every day, feeling raring to go, just by making a few easy lifestyle changes.

Even if you’re a natural night owl, you’ll soon find you enjoy the peace and breathing space your early mornings bring and will head into the day feeling energised and ready to take on the world. And, as an early bird, research shows you’re likely to be happier and more productive than night owls. So what are you waiting for? Start following these tips today and you’ll soon start to see the benefits!

Morning tips


SWITCH OFF	EAT EARLIER	REMOVE OBSTACLES
SCREENS	It’s not just your bedtime that	What is it you particularly dread
Do you spend your evenings	helps set your body clock - your	about the prospect of an early
watching TV or scrolling social	meal times also play a role.	morning? Try to identify any
media on your phone? The blue	Research shows that sticking to	pitfalls that may get in the way
light from digital devices can	regular meal times is key. Aim	of you rising early. For instance,
disrupt your circadian rhythms,	to eat breakfast soon after you	if you’re worried you’ll feel tired,
telling your body it’s time to be	rise. This tells your brain and	aim to go to bed earlier. If you
awake and alert. It also reduces	metabolism that it’s time to	think you won’t be organised in
the production of the sleep	wake up. Try to set regular times	time, prepare your clothes and
hormone, melatonin, that helps	for your lunch and dinner too. And	work bag or gym kit the night
you fall asleep. Try switching	eat your evening meal before	before. If you always feel grumpy
off your digital devices an hour	pm to allow plenty of time for	in the morning, try creating an
before bed and wind down with	your body to digest. This tells your	uplifting morning playlist to boost
some gentle yoga, a relaxing	brain it’s time to rest.	your mood.

bath or good book. Keep digital gadgets out of the bedroom and turn down the lights in your living room and bedroom while you prepare for bed.

Shift your

body clock

Research published in the journal Sleep Medicine confirms it’s possible for a night owl to

shift their body clock to become

CHANGE YOUR

more of a ‘morning person’. In

BEDTIME	LET THE LIGHT IN	a study by the UK Universities
Your body clock is happiest	As soon as you wake, open your	of Birmingham and Surrey, 22
when you stick to a regular	bedroom blinds to let daylight	night owls were asked to go to
bedtime. And if you want to	in. Not only does the natural light	bed two to three hours before
wake up earlier in the morning,	help you feel alert, it also releases	their usual bedtime and wake
feeling full of beans, you’ll	feel-good chemicals in the brain.	two to three hours before their
need to hit the sack earlier too.	Once you’re up and about, try to	regular waking up time for
To begin with, try to move your	get outside as soon as possible	three weeks. They ate breakfast
bedtime back by 15 minutes	for at least 20 minutes. Research	on waking and had dinner
and gradually shift it earlier.	shows that exposure to the early	before 7pm. Results showed
Set bedtime reminders on your	morning light (whether it’s sunny	the volunteers were able to
phone to help you make the	or not) helps regulate your body’s	shift their waking time back
habit. Don’t worry if you struggle	sleep/wake cycle, ensuring you’ll	by two hours without reducing
at the start - it takes a couple	sleep soundly at night and wake	sleep duration. They also saw
of weeks to create a new habit	up feeling refreshed. Breathing	improvements in their reaction
- but soon you’ll start to feel	the fresh morning air will also	time and reported feeling less
sleepy earlier in the evenings.	energise your body.	depressed and stressed.

GET

STARTED

Keen to begin experiencing the benefits of morning yoga? In this section, you’ll find all the basics you need to get started. Learn the yogic breathing and posture techniques that will form the foundation of your daily practice. Discover the pieces of kit that can help you achieve more from your sessions. And pick up some expert tips to help you make space in your mornings for yoga and ensure your sessions go smoothly. You’ll soon be leaping out of bed each day to hit the mat!

Breathing

BASICS

Learning how to breathe well is the foundation

of your yoga practice. It can also

transform your daily life

	rom the minute you	perform as well as they should.	practice and bringing you back to
	wake up in the morning,	Shallow breathing also triggers the	optimum health. In addition, there
	your breath carries you	release of stress hormones such	are yogic breath-control exercises,
F	through the day. But, did	as cortisol which, in the long-term,	known as Pranayama (p118), after
	you know the way you breathe can	can lead to ill-health and burn out.	‘Prana’ which means energy and
	have a big impact on your health		‘yama’ which means to extend.
	and happiness? The pressures	Breathe better	By learning to direct your breath
	of day-to-day life often lead to	In yoga, breath control is key	in specific ways you can cleanse,
	shallow breathing, depriving your	because it connects your mind	calm or energise your body and
	body’s cells of the oxygen and	and body and brings you into	mind. But the starting point of
	nutrients they need to function	the moment. Yogic breathing	yoga is to simply tune into your
	properly. This means your brain,	also ensures your body is fully	breath and learn to consciously
	muscles and vital organs don’t	oxygenated, supporting your	control it. Here’s how.

THE YOGIC BREATH
This is a key technique to learn	tension as you exhale. Then let	Now place one hand on
for the basis of your yoga	your breath settle and feel your	your abdomen and the other
practice. It’s often practised at	mind start to calm down.	on your chest. Breathe into
the beginning of a yoga session	Tune into your breath and your	your belly, then your ribs and
to calm your breath and help	natural breathing rhythm. Is it	finally all the way up to your
you tune into your body before	fast or slow, shallow or deep? Try	chest. As you exhale, reverse
practising the postures.	counting the length of each in-	the process, emptying your
	breath and out-breath, noticing	breath from your chest, then
Sit or lie in a comfortable position	the slight pause in between.	your ribs and finally your belly.
and, once you’re settled, gently	Gently deepen your breath,	To guide you, feel the rise and
close your eyes.	breathing into your belly. Can you	fall with your hands.
Take a couple of deep breaths	feel your diaphragm lifting and	Continue for a few slow breaths,
in through your nose and out	ribcage expanding as you inhale,	then gently let your breathing
through your mouth, releasing any	and lowering as you exhale?	return to normal.

Breathing tips

Quick tips

Follow these yogic breathing principles to get the most from your yoga sessions.

nBreathe through

your nose

Not only is nasal breathing considered cleansing and calming, it also gives you

more control over your movements.

nTune in

Focusing on your breath during yoga helps connect your mind and body for a deeper, more mindful practice. If you find a pose challenging, breathe deeply into the move to help ease the challenge.

nMove with

your breath

Yoga sequences are usually co-ordinated with the breath, to help create a smooth, therapeutic flow. You inhale when opening or expanding your body and exhale

when folding or releasing your body or deepening a pose. Follow the breathing cues that accompany the sequences (p108).

PERFECT

POSTURE

Knowing the fundamentals of yoga alignment

will help you practise safely

hether you		Alignment tips	Keep your core engaged to
spend your		Yoga has its own posture and	protect your back and
	days hunched	alignment guidelines. Putting these	support your body in the poses.
W	over a laptop	foundations in place deepens your	You can do this by gently

practice and reduces injury risk.

or standing on your feet,

drawing your navel into

Soon, you’ll find you instinctively

daily life can take a toll on		your spine. It also helps
	tune into your body and make
your posture, causing back		strengthen and tone your
	self-adjustments as you practise.
pain, headaches and muscle	To get started, try following these	abdominal muscles.
tension. Over the years, poor	simple tips:
posture can cause you to		To stay stable and avoid
look and feel older than	Scan your body in each pose	strain during a pose, ensure
your years. Practising yoga	to see how it feels. Tune into	your joints are always stacked -
regularly helps redress the	your breath and consciously	for instance knees over ankles or
damage, stretching your	relax any part of your body not	shoulders over wrists. In
body and strengthening your	involved in holding the pose. If	Mountain pose (p40), your
core to support your spine.	you feel pain, stop and make	knees should be aligned over
By making you more self	adjustments using any props	your ankles and your pelvis
aware, yoga also helps you	necessary or try again	over your knees. In Cat/Cow
notice when you’re slouching	another day.	(p80), your shoulders should
and encourages you to sit		be stacked over your wrists and
and stand tall. The more you	Check your body is firmly	your hips over your knees.
practise yoga, the more this	grounded by ensuring
body awareness will grow.	any parts of your body in	To avoid straining your neck,
	contact with the mat are	keep it aligned with your
	correctly positioned to create	spine. Read the pose instructions
	a strong foundation. You may	carefully and note whether
	need to root your feet into the	you need to keep the back
	floor or settle the sitting bones	of your neck long, your chin
	of your bottom into your mat,	tucked in and whether to gaze
	for instance.	up, down or straight ahead.

The basics

How to sit

Many yoga warm-up and beginner poses are done from a sitting or kneeling position. Here’s how to stay aligned.

EASY POSE

Sukhasana

STAFF POSE		You don’t need to sit in Lotus
Dandasana		pose to do yoga. Easy pose is
This pose focuses your mind,		grounding, calming and soothes
stretches your back, opens your		your nervous system.
chest and shoulders and tones
your arms and legs. It’s harder to		nSit with your legs crossed
maintain than you think!		at your shins (or where
		comfortable for you).
nSit on the floor with your legs		nAdjust the fleshy part of your
together in front of you and your		bottom, rooting your sitting bones
back straight.		into the floor.
nAdjust the fleshy part of your		nFlex your feet and place your
bottom, rooting your sitting bones		hands either side of your hips,
	HERO
into the floor.		in your lap or on your knees.
nPress the backs of your thighs	Virasana	nDraw your navel to your
into the floor, then rotate your	The starting pose for many floor-	spine and lengthen up out
thighs slightly inwards.	based yoga postures, Hero opens	of your pelvis.
nPlant your hands beside your	your hips, relieves back pain and	nRelax your shoulders down,
hips or on your lap, keep your	aids digestion.	open your chest and lengthen
shoulders down and relaxed.		your spine and the back
Look straight ahead and draw	nKneel with your inner knees	of your neck.
your chin in.	together, the tops of your feet flat	nBreathe evenly into
nFlex your feet.	on the floor. Angle your big toes	your abdomen.
nInhale and lengthen your	slightly inwards.
upper body.	nExhale and, with your torso
nExhale and relax.	slightly forwards, sit back down

between your feet.

nEnsure your weight is evenly distributed between your sitting bones. Rotate your thighs inwards and place your palms on your knees.

nRelax your shoulders down from your ears, lift your chest and draw

your tailbone towards the floor.

nBreathe evenly.

Tips

FOR MORNING

Hitting the mat first thing is easy,

YOGA if you try these simple ideas

Before you start

		f you’re new to morning yoga, you may be wondering how on		snack, such as half a banana, 30
		earth you’ll fit it into your routine. After all, mornings are often		minutes beforehand.
		the most hectic time of day as you rush to shower, make
I		breakfast and prepare for work. But, worry not, there are simple		Warm up
		strategies you can employ to make your mornings run smoother so		As with any exercise, it’s
		you’ll have plenty of ‘me’ time to practise yoga. You’ll soon start to feel		important to warm up your body
	calmer, less stressed and more organised.			before your yoga session. Aim
				to take your body through all
				the planes of movement you’ll
				be doing in the class (forwards,
	Plan ahead		Be prepared	backwards, sideways and
	At the start of each week,		Save time searching for your	twisting), focusing on all the main
	decide in advance when you’re		yoga kit every morning by making	muscle groups you’ll be using.
	going to practise yoga and		sure it’s always ready for your	Turn to page 96 for a collection of
	schedule the sessions in your		session. During your practice,	yoga warm-up poses.
	diary. This will help you stick to		keep any props (p35) you’ll need
	your goals and create a new		to hand - for instance, a block or	Listen to your body
	morning routine. Whether you		strap, plus a blanket in case you	As you practise, check in
	decide to practise on waking or		get cold during relaxation and	with your body and notice how
	after you’ve got the children to		meditation. You don’t need to	it’s feeling today. Is it stiff and
	school, there’s no right or wrong		wear any fancy yoga clothes, just	achy, bouncy and energised?
	time - just choose whenever suits		comfortable layers that you can	Listen to the messages it gives
you best.			move freely in.	you and tailor your practice
				accordingly. If your body’s feeling
	Set the scene		Stay hydratated	stiff, you can stretch more slowly
	The great thing about yoga is		Start your day with a glass of	and deeply; if it’s feeling
	you can practise it anywhere		water or warm water and lemon	energetic, you can choose a
	- all you need is a mat! However,		to rehydrate your body and	more dynamic sequence.
	creating a dedicated space can		wake up your metabolism. Avoid
	help you experience a deeper,		drinking too much liquid straight
	more meditative practice. Find a		before or during your class as it
	quiet, uncluttered place in your		will sit heavily on your stomach.	Stay safe
	home with enough space to		Yogis believe it also extinguishes	nIf you’re new to yoga or
	move and where you won’t be		your inner fire. If you feel thirsty	exercise, always have a health
	disturbed. Ideally, choose a room		during your session, take small	check with your GP to ensure it’s
	with a window or other source of		sips of water and then rehydrate	safe for you to practise.
	natural daylight to help energise		after you finish.	n If you’re pregnant, check with
	your sessions and lift your mood.			your GP or nurse that it’s safe
	If that’s not possible, use soft		Eat later	for you to practise the poses in
	lighting or a candle. If the weather		You should always leave	this book.
	is fine, you could even take your		two hours in between eating a	n If you experience any sharp
	practice outside into your garden		meal and doing yoga, to allow	or sudden pain while doing a
	or a quiet local park.		your body time to digest. You’ll	pose, stop and rest. A mild ache
			feel lighter and more	during a stretch or deep pose
			comfortable practising on an	is acceptable and a sign your
			empty stomach - it’s no fun	body’s joints are opening.

OPEN A WINDOW

doing challenging poses with a

n If you have high blood

DURING YOUR PRACTICE

	tummy full of food! Plan to have	pressure, avoid inverted
- THE FRESH AIR WILL
	breakfast after you finish your	poses such as Downward-
OXYGENATE YOUR BODY
	yoga session. If you’re feeling too	facing dog (p62) or Forward
AND BRAIN.	hungry to practise, eat a small	bend (p42).

YOUR

YOGA KIT

Support your morning practice with yoga props designed to help you stretch and strengthen

oga is the perfect form of

exercise to practise at home, especially first thing in the

Y morning - all you need do is

roll out of bed and hit the mat! You don’t need lots of expensive equipment but a few basic pieces of kit and props can help you get more from your practice and stay injury free.

Used since ancient times, yoga props, such as blocks and straps, help support your body in poses so you can maintain correct form without strain. For instance, pop a couple of yoga bricks under your hands when you can’t reach the floor,

add a yoga strap to help you deepen a stretch, or keep warm under a yoga blanket during relaxation.

And, of course, the ultimate piece of yoga kit is a non-slip, cushioned mat. If you’re just starting out, it’s worth investing in a few basics but you can also improvise using household items. Here’s what you need to know.

Props

Block

Blanket

MORNING MATS

Do you find it hard sitting up

Keep a blanket or two handy

Inspire your yoga practice with

straight in Staff pose (p30) or	during your yoga sessions. Folded
		these uplifting, eco-friendly
Cross-legged pose (p30)? Slip	up, they can provide a useful
		yoga mats
a foam block under your bottom	support for your back in inverted
to bring your back into alignment,	poses. Or roll them up and pop
		‹ Escape to the ocean
take the pressure off your hips	under your heels if they won’t
		on this eco-friendly,
and sit more comfortably. You	reach the floor in poses such as	sweat-proof mat
can also use a block as a support	Garland (p60) or under your neck	made from natural
for your head during Corpse	or knees during Corpse pose	tree rubber and

recycled polyester.

pose (p92) or for your hands if	(p92). A blanket is also handy to
		The Swell (£85/$112;
they don’t reach the floor during	keep you warm during relaxation
		palmsinthewild.com)
standing poses such as Wide-	when your body temperature
legged forward bend (p54). A	starts to fall. Lay a blanket over
block is slightly flatter and wider	you during Corpse pose or use it
than a brick. If you don’t have one,	like a shawl when sitting cross-
you can use a packet of printer	legged for meditation (p122). Any
paper instead.	blanket will do but yoga blankets	› Breathe in calm

on this beautiful

are ideal.

grippy mat. An ultra-absorbent microfibre towel layer is bonded to natural

tree rubber. It

comes with

carrying strap.

Yoga Design Lab Breathe

Combo Mat (£84/$110; yogadesignlab.com)

+ Yogamatters Organic Cotton Yoga + Yogamatters Chipped Foam Yoga Block

Blanket (£26/$34; yogamatters.com) (£5/$6.50; yogamatters.com)

› Stay aligned on this sunny

Yoga mat

non-slip, cushioned mat, made from

To practise yoga safely and effectively, you	eco polyurethane and a natural rubber
need lots of grip with your hands and feet. A	base. It comes with a mat bag.

Liforme Rainbow Hope Yoga Mat

‘sticky’ yoga mat is ideal to stop your limbs

(£135/$178; liforme.com)

slipping during poses. It can also provide cushioning for your body during reclining

› Enhance your yoga space with poses and relaxation. Mats come in different

this pretty circular yoga mat in

levels of thickness and texture so it’s worth

Luna Sunrise. It has a

shopping around to find one that suits you

sweat-activated,

best. You don’t have to spend a fortune

slip-resistant

- there are options for every budget.

top layer.

eQua eKO Round Yoga Mat 3mm (£79/$104;

+ Yogamatters Sticky Yoga Mat

eu.manduka.com)

(£25/$33; yogamatters.co.uk)

Strap

A yoga strap or belt, is handy for lengtheni your reach in poses and helping you stretc while keeping the correct alignment. Think as an extension to your limbs. If you have t shoulders, hold a strap with both hands in final stage of Cow face pose (p84). Or if yo find it hard to reach your toes in Reclining head-to-toe pose (p90) or Dancer pose (p loop a strap around the arch of your foot hold it with both hands. If you don’t have a try using a belt.

+ Yogamatters Organic Cotton D-ring Yoga Belt (£8/$10.50; yogamatters.com)

Meditation

Brick		Bolster
Usually made of foam or cork, a	cushion	Soft but supportive, a cylindrical
yoga brick is a great multi-tasking One of the secrets of meditation		bolster is the ultimate tool for
tool for your yoga sessions. It	is to ensure you’re comfortable	yoga relaxation sessions. Pop one
can support parts of your body,	and supported. If you’re sitting	under your knees in Corpse pose
such as your hands, head or back	cross-legged, raising your hips	(p92) to ease a stiff lower back.
during practice. It’s also ideal	above your knees will ensure	Place one on the floor to rest
for modifying more challenging	your spine stays straight.	your head in Wide-legged
poses if you’re a beginner, injured	A cushion filled with natural	forward bend (p54) or Child’s
or simply find it hard to reach	buckwheat will mould to your	pose (p86). It’s also great to
the floor. For instance, pop one	body, allowing it to release	support you when you’re lounging
under your forearms during Lizard	and relax into meditation. You	on the floor. If you don’t have a
pose (p70). A brick also adds a	can adjust the height by	yoga bolster, try using a firm pillow
challenge to a pose, for instance,	removing or adding the filling.	or two, or thick, rolled up blankets.
place one between your thighs	Improvise with a firm cushion or
during Chair pose (p44) to work	rolled up yoga mat or blanket.
your thigh muscles. If you don’t
have a yoga brick, try using a
small, thick hardcover book.

	+ Yogamatters Spring Ikat Round	+ Yogamatters Organic Cotton
+ Yogamatters Yoga Brick	Buckwheat Meditation Cushion	Buckwheat Bolster
(£7/$9; yogamatters.com)	(£35/$46; yogamatters.com)	(£40/$53; yogmatters.com)

Props

Yoga Design Lab 5.5mm

Combo Mat - Breathe

(£84/$110; yogadesignlab.com)

Handy helpers

Enhance your morning sessions with a few mindfulness tools

	Muscle roller				Room spray
Mat cleaner	Boost your	Foot	Meditation aid	Yoga candle	Did you know
Keep your	relaxation and	massager	If you find it	Light up dark	incense can
mat clean and	recovery with	Treat your	hard to relax,	mornings with	cause indoor
fresh with an	a foam roller.	hard-working	Morphée (€79.95;	an uplifting,	air pollution?
all-natural,	This Manta	hands and feet	morphee.co) is	natural candle.	Swap it for
sanitising spray.	Foam Roller	with a DIY	a clever non-	This Neom	a purifying
This Manduka	(£37.99/$50;	massage ball.	digital device that	Feel Refreshed	aromatherapy
Energising	mantahealth.	This Spikey	offers a variety	Scented Candle	spray such
Gingergrass	com),	Massage Ball	of soothing	(£35/$46;	as this
Mat Wash(€15;	designed by	(£3.95/$5.20;	guided sessions,	neomorganics.	Puressentiel
eu.manduka.	an osteopath,	healf.com)	including body	com)is	Respiratory
com)is full of	has a groove	eases away	scan, breathing,	fragranced	Spray
zingy ginger	that follows the	aches and	visualisation and	with 24 oils,	(£9.99/$13;
and lavender	contours	boosts	relaxation to	including lemon	uk.puressentiel.
essential oils.	of your spine.	circulation.	help you feel calm.	and basil.	com).

THE

POSES

Ready to start practising morning yoga? In this section, you’ll find a collection of yoga poses specially designed to wake up your body and mind, boost your energy and get you focused for the day ahead. Each pose comes with step-by-step instructions and modifications; read these carefully before trying the poses. Once you’ve got the hang of them, you can select a few poses to suit your daily needs - or try the tailored sequences featured in the next chapter.

MOUNTAIN POSE

Tadasana

Challenge your

balance by closing your eyes

TIP

nStand with your feet together

and parallel. Balance your weight	Mountain pose
evenly over each foot, spread your	is the starting
toes and root into the floor through	position for

your big and little toes.

most standing

nLift the inner arches of your feet

poses. But it’s a

by drawing your ankles away from

beneficial pose

each other.

to practise by

nKeep your knees over your ankles

and your pelvis over your knees.

itself, too.

nRelax your bottom and let your tailbone release to the floor.

Breathe deeply and evenly. nDraw your navel towards your spine and relax your shoulders

down your back.

nLet your arms hang by your sides and gently extend through to your

fingertips. Release and lengthen

the back of your neck (A). nInhale, ground through your feet and lengthen through to the

crown of your head, keeping your

Benefits

shoulders down and maintaining the length in your torso when you +Calms your mind

exhale. Continue to breathe gently,

feeling a sense of grounding on

+Improves your posture

each out breath.

+Strengthens your spine,

nRest in the pose for up to 20 to

seconds.

legs and feet

Standing poses

EXTENDED MOUNTAIN POSE

Urdhva hastasana

ENERGISING

VARIATION

nBegin in Mountain pose (p40). nInhale and root though your feet as you lift your waist out of your hips to lengthen your spine. At the same time, turn your palms outwards and stretch your arms to the sides and overhead. nExhale and draw your

shoulders down your spine.

Keep your

shoulders

Engage your leg muscles and

down as

draw your navel to your spine (A).

you extend

nOn each inhale, root down

your arms

through your feet and lift through

your crown and fingertips. On

each exhale, visualise your breath travelling down your body

and through your feet.

nKeep your gaze soft and

››

stay in the pose for five to 10

deep breaths.

Stretch it out

Benefits

nFor a deep side stretch, from Extended Mountain pose (A),

+Energises your body

exhale and reach both arms over

and mind

to your left, feeling the stretch in

your right side. Keep your body in +Stretches your arms

one plane, don’t bend your torso

and shoulders

forwards or backwards (B). Take

two to three breaths, then inhale + Deepens your breath

back to upright.

+Improves your balance

nRepeat on the other side.

STANDING

FORWARD BEND

Uttanasana

VARIATION

If your hamstrings

are tight, keep your

››

knees gently bent

Boost your energy

To revitalise your body try Ragdoll pose. Begin in Standing forward bend (A). Take your feet hip-width apart and hold each elbow with the opposite hand. Bend your knees to allow your chest to meet

RELAXING

your thighs, then gently straighten

them again. Shift your weight forwards and lift your tailbone up (B). Sway from side to side and relax your neck and face, releasing any tension.

n From Mountain pose (p40),	n Breathe evenly. On each
inhale and lift your arms up over	exhale, relax down further,
your head.	letting go of your upper body
		Benefits
n Exhale and fold forwards from	and letting your head and
your hips. Slowly release your	arms hang.
body down towards the floor,	n Spend up to one minute in	+ Deeply soothing
lengthening through your torso.	the pose.
		+ Stretches and strengthens
n Bring your fingertips or palms	n To come out of the pose,
		your legs
down to the floor, next to your	inhale and slowly roll upwards,
feet (A). If your hands don’t	uncurling your spine, one
		+Stretches your spine
touch the floor, cross your	vertebra at a time, until you’re
forearms, holding your elbows.	in an upright position.	+Relieves fatigue

Standing poses

HALF-STANDING

FORWARD BEND

Ardha uttanasana

If you have back

problems, keep your knees bent

TIP

If you have a weak neck, keep your gaze down.

nBegin in Standing forward bend	nIf it’s comfortable for your
(p42) (A).	neck, look forwards, keeping	Benefits
n Press your fingertips into the	your neck long. Root through
floor next to your feet.	your hands and feet and draw	+Strengthens your back
nInhale, straighten your elbows	your shoulder blades down
		+Improves your posture
and lengthen your crown away	your spine (B).
from your tailbone. Lift your chest	n Take five deep breaths and
		+Stretches your legs
up away from your body to come	release back down to Standing
to a flat back.	forward bend.	+Deeply relaxing

CHAIR POSE

Utkatasana

Lengthen

your spine

TIP

Strengthen

A	and tone your

thighs by squeezing a block

between them.

Sink deeper into the pose on each exhale

Standing poses

VARIATION

STIMULATING

nBegin in Mountain pose (p40) with your feet together and parallel (A).

nInhale and stretch your arms over your head with your palms facing inwards and

fingers spread.

nAs you exhale, bend your knees as if you’re sitting down into a chair. Don’t let your knees project over your toes.

nGaze ahead, draw your navel

into your spine and relax your shoulders. Lengthen your spine and reach through your hands to

››

your fingertips. Keep your neck in

line with your spine (B).

n Take five breaths, lengthening through to your fingertips on

an inhale. Sink a little deeper on each exhale.

nTo come out of the pose	Detox your body
straighten your legs. Repeat	To stretch your spine and aid
the pose three times.	detoxification, try Revolved chair

pose. From Chair pose (B), bring your hands into prayer position at your chest, then inhale and lengthen your spine. Exhale and twist to the right, bringing your left elbow to rest against your

Benefits

outer right thigh. Press your palms together and lever your

+Tones your arms and legs

left arm against your right thigh

to deepen the twist, keeping your +Strengthens your spine

knees aligned. If comfortable

+Improves your

for your neck, turn your gaze

upwards (C). Take a few breaths,

core strength

then return to Chair pose. Repeat

+Stimulates your heart

on the other side.

TREE

Vrksasana

TIP

Challenge your

balance by practising the pose with your eyes closed.

Standing poses

nFrom Mountain pose (p40), root

FOCUS

your left foot into the ground and

carefully transfer your weight onto your left leg.

nOnce you feel balanced, keeping a slight bend in your left knee, take your right foot with your right hand and place the inner side of your foot against the inside of your left thigh. To help you balance, set your gaze on a point straight ahead of you. nPress your foot into your thigh and turn your knee out to the side. Engage your core and release

your tailbone towards the floor (A). nKeeping your shoulders relaxed and your chest lifted, extend your torso out of your waist and up

C	through your crown.

Lift out of your waist and

nSlowly bring your hands to

up through your torso

Prayer position (B). Stay here for a few breaths.

nIf you feel balanced, take your arms overhead with your palms facing each other and parallel. Keep your shoulders relaxed as you extend through your arms

to your fingertips (C). Hold for five breaths.

nTo come out of the pose, exhale and slowly lower your hands and foot to the start position.

nRepeat on the other side.

If you’re a beginner,

you can place your foot on your calf

Benefits

+Aids concentration + Improves balance +Opens your hips and shoulder joints

+Strengthens your legs

LOW LUNGE

Anjaneyasana

STRENGTH

Gaze ahead or slightly upwards

TIP

If you have back problems, keep

your hands

Sink down

into your

on your thighs.

hips

Standing poses

nStart in Mountain pose (p40). Fold forwards from your hips and place your hands either side of your feet, resting on

your fingertips.

nTake a large step back with your right leg, resting on the ball of your foot. Lower your right knee

VARIATIONS

to the floor, sliding your foot back

until you feel a stretch in your left hip and thigh. Keep your left knee bent over your ankle.

nKeep your hips low and square. Ground through your feet and raise the inner arch of your left foot. Place your hands on your

left thigh, take your left hip back and right hip forwards to square them (A).

nInhale, engage your core and

››

lift your chest up, sweeping your arms up overhead with your palms parallel. Extend your spine

out of your pelvis and draw your shoulder blades down your spine. Keep your gaze straight ahead. nExhale and, if you feel

comfortable, come back into a gentle backbend lifting your gaze up to your hands (B).

n Breathe evenly for five breaths,

then exhale, lower your hands and step back into Downward facing dog (p62).

nRepeat on the other side.

Stretch & strengthen

nTo stretch your chest and shoulders and give a gentle spinal twist, start in Low lunge (A) with your right leg forwards, left hand

on the floor. Inhale and raise your

Benefits

right arm, leaning your shoulder back from your ear. This is Lunge +Improves your balance

twist (C). You can also try making big, slow circles with your right

+Strengthens your legs

hand to open your shoulder joint

and back

(D). To stretch your side body,

+Stretches your hips

raise both hands up and catch

your left wrist with your right hand,

and thighs

then lean to the right (E). Repeat

+Tones your core

on the other side.

HALF-SPLITS POSE

Ardha hanumanasana

TIP

If your back knee is uncomfortable, place a folded blanket under it.

Standing poses

Keep your quadriceps engaged

Try using blocks under your hands to help keep your spine long

STRETCH

n Begin in Downward-facing dog	over your right leg.
pose (p62) (A).	n Keep your hips square and
n Exhale and step your right foot	reach your chest forwards.
forwards between your hands.	Draw your shoulder blades down
		Benefits
Lower down onto your left knee	your back and away from your
and tuck your left toes under.	ears (C).
		+Stretches your hamstrings
n Flex your right foot, coming	n Stay in the pose for five to
up onto the heel and extending	breaths.	and thighs
your toes back towards you	n To come out of the pose,
		+Strengthens your legs
while straightening your right	press your palms into the floor
leg (B).	and return to Downward-facing
		+Stretches your back
n Inhale and lengthen your spine,	dog pose (A).
then exhale and fold your torso	n Repeat on the other side.	+Stimulates your digestion

HIGH LUNGE

Alanasana

TIP

Draw your ribs down into your torso.

STRENGTHEN

n Start in Mountain pose (p40)	through your left heel. Keep	out to the sides and overhead,
with your feet hip-width apart.	your bent right knee over your	until your hands are parallel
n Fold forwards from your hips	right ankle.	with your palms facing (B).
and place your hands either	n Place your hands on your	n Breathe evenly for five
side of your feet, resting on	hips, take your right hip back	deep breaths.
your fingertips.	and your left hip forwards to	n To come out of the pose,
n Take a large step straight	square your pelvis. Draw your	exhale and release your arms,
back with your left leg, to rest	navel to your spine to engage	stepping your left foot forwards
on the ball of your foot.	your core (A).	back into Mountain pose.
Straighten your leg and extend	n Inhale and sweep your arms	n Repeat on the other side.

Standing poses

VARIATION

Gaze straight ahead to keep you balanced

››

Add a twist

Stretch your upper body and activate your digestion by trying Twisted high lunge. Starting in High lunge (B), twist your torso to the right, then, at the same time,

Ground	reach your left arm forwards and
through	your right arm back (C). Stay in

your feet

the pose for a few, slow breaths. Repeat on the other side.

Benefits

+ Builds stamina

+ Strengthens your legs + Energises your mind +Releases tight hips

WIDE-LEGGED STANDING

FORWARD BEND

Prasarita padottanasana

TIP

If you struggle to reach the ground, rest your hands on blocks until you become more flexible.

CALMING

n From Mountain pose (p40),	n Exhale and fold forwards from	neck relax.
step your feet wide, keeping	your hips keeping your back	n Engage your thighs and,
their inner edges parallel.	flat. When your spine is parallel	keeping your spine long, let
Lift the inner arches and	to the floor, bring your hands	your head and hands relax
ground through the outer	down to the mat, shoulder-width	down as far as is comfortable (C).
edges of your feet.	apart, with your fingers facing	n Stay in the pose for up to
n Inhale and take your arms	forwards (B).	one minute.
overhead, extending through	n On each inhale lengthen	n To come out of the pose,
your hands and lengthening your	your spine, on each exhale fold	place your hands on your hips
spine out of your waist, keeping	deeper, lowering your head to	and inhale, slowly returning
your shoulders down (A).	the floor and letting your	to standing.

Standing poses

Fold forwards

from your

hips

Let your head and neck relax

VARIATION

››

Benefits

Stretch it out

For a deeper hamstring stretch,

+ Calms your mind

start in Wide-legged standing

forward bend (C). Take your arms + Stretches your back

out to each ankle or beyond, or a

and hamstrings

hands-length in front of your feet, and on each exhale, let your torso +Strengthens your legs

sink lower, feeling a gentle stretch

+ Relieves backache

in the back of your legs (D).

EAGLE POSE

Garudasana

TIP

Beginners, practise with your arms only, then legs only, before putting the two together.

Standing poses

Try to keep

your mind open and

relaxed

FOCUS

	n Start in Mountain pose (p40).
	Spread your toes wide, root into
	the floor through your big and
If your palms	little toes, lift your arches and let
don’t reach,	your weight sink into your feet.

press the back

n When you feel balanced, shift

of your hands

your weight onto your left foot,

together

bend your left knee and place your right thigh over your left, then wrap your right shin behind your left calf, hooking your toes right round. Gaze on a fixed point ahead to aid your balance. n Gently inhale and float your arms out to your sides at shoulder height, palms facing up (A). n Exhale and cross your arms in front of you, left elbow on top

of right, then intertwine your forearms to bring your palms together with your thumbs facing you and fingertips pointing up. n Keep your forearms vertical,

draw your shoulder blades down your spine and raise your elbows to open the space between your shoulder blades (B).

n Breathe deeply into your belly

to help you stay balanced. n Stay in the pose for five deep breaths, then exhale and untwist your body.

n Rest in Mountain pose, then repeat on the other side.

Benefits

+Improves your balance +Aids your concentration +Boosts your confidence +Strengthens your legs

DANCER POSE

Natarajasana

EMPOWERING

n Start in Mountain pose (p40) with your feet hip-distance apart. Shift your weight onto your right leg. Spread your toes and ground through your big and little toes. n Keeping a slight bend in your right knee, bring your left heel

towards your left buttock. Reach back with your left hand to hold the inside of your left foot (A). n Stretch your right left arm up towards the ceiling (B).

n Grounding through your right foot to stay balanced, inhale and extend your left foot up away from your buttock. Tilt your pelvis towards your navel, release your tailbone towards the floor, engage your core and lift your chest. Draw your shoulder blades down your spine and lengthen the back of your neck.

n Inhaling, lift your foot further up and back, away from the floor and your torso. Extend your left thigh behind you, keeping it parallel to the floor.

n Stretch your right arm forwards, parallel to the floor. Gaze straight ahead (C). Take five breaths here into your belly.

n To come out of the pose, exhale and release your left foot back down to the floor.

n Repeat on the other side.

Standing poses

TIP

Avoid this pose if you have

acute back or

shoulder problems.

Lead

with your inner

thigh

Extend your sternum away from your navel to keep your chest lifted

Benefits

+Improves your balance +Stretches your shoulders and chest

+Strengthens your core

and back

+Fights fatigue

GARLAND POSE

Malasana

Breathe into

your belly

TIP

To relax deeply, place

If your heels

don’t touch the

your hands on the

floor, place a

floor in front of you

folded blanket

underneath them

and let your head hang forwards.

Standing poses

FOCUS

VARIATION

n Begin in Mountain pose (p40), then step your feet wider than hip-width apart.

n Exhale and lower into a deep squat, taking your hands to the floor in front of you.

nTurn your feet out so your knees are over your toes, then lower your heels, taking your feet as far

apart as needed so your heels	››
can anchor into the ground. Place		B

your hands in Prayer position and let your tailbone release down towards the mat.

n Rooting through your feet, press your palms together and push your upper arms into your inner thighs, your thighs into your arms. This helps you lift out of your pelvis and lengthen your spine.

nRelax your shoulder blades down your back and let your chest open (A).

n Stay in the pose for five to 10 deep breaths.

nWhen you’re ready to exit the

pose, release your hands and	Stretch it out
rest in a sitting position for a	n To open your hips and stretch
few moments.	your chest and shoulders, try

Revolved squat pose. From Garland (A), place your left arm

in front of your left foot then

Benefits

inhale and raise your right arm up to the sky. If it feels comfortable,

+Eases a stiff back

gaze up to your right hand and

reach through to your finger +Loosens your hips

tips (B). Exhale and lower your right hand to the floor then

+Stimulates digestion

continue on the other side.

+Boosts focus

Repeat several times.

DOWNWARD-FACING DOG

Adho mukha svanasana

TIP

If your heels don’t touch the floor, keep your knees slightly bent and lengthen your spine.

Shift your weight back into your hips

Rotate your upper

arms outwards

Standing poses

VARIATIONS

REFRESHING

n Start on all-fours with your knees beneath your hips (A).

n Place your hands a palm’s length in front of your shoulders, shoulder-width apart and fingers spread. Root through your palms. n Tuck your toes under, draw your navel to your spine and press through your hands as you lift your hips back and up to come into an upside-down V shape. n Keeping your knees bent, press

››

through your hands to extend your spine. Rotate your upper arms outwards and draw your shoulder

blades down your spine. Lower your ribs towards your thighs and release your neck.

n Gently draw one heel and then the other towards the mat, stretching out your hamstrings in a walking motion, then lower both heels towards the mat (B). n Keeping your weight evenly

distributed through each foot, lift	Add a twist
the inner arches of your feet.	n To boost detoxification, aid
n Take five deep breaths here.	digestion and calm stress, try
n To come out of the pose, exhale,	Revolved downward dog pose.
bring your knees back down to		From Downward-facing dog (B),
the floor and lower into Child’s	inhale and take your left hand
pose (p86).		down to your right ankle. Turn your
	Benefits	head to look under your right arm

and, if comfortable, gaze upwards

+ Strengthens and tones (C). Hold for five to 10 breaths, then inhale and untwist, returning your

+ Stretches your back

left hand back to the mat. Repeat on the other side. If you struggle to

+ Calms your mind

reach your ankle, place your hand

+ Revitalises your body

on your shin or thigh instead (D).

THREE-LIMBED DOWNWARD DOG

Eka pada adho mukha svanasana

Draw up

through the back of

your thigh

Press the floor away from you

and lift through

TIP

your pelvis

If you

have tight hamstrings, bend the

knee of your

standing leg.

Standing poses

VARIATION

STRENGTHEN

››

n Begin in Downward-facing dog	down towards the mat, gaze	Tone your core
pose (p62) and step your feet	between your legs and stretch	To challenge your balance and
together (A).	your right foot back and up (B).	boost your core strength, from
n Root your left foot into the floor,	n Stay in the pose for up to	Three-limbed downward dog (B),
inhale and extend your right foot	five breaths.	exhale and shift your bodyweight
back and up to the sky.	n Exhale and lower your leg to	forwards bringing your right knee
n Keep your hips square and lift	return to Downward-facing dog.	to your nose into Knee-to-nose
from the root of your right thigh.	Then repeat on the other side.	pose (C). Then inhale and kick
Keep your left leg strong, press		your leg back into Three-limbed
your left thigh back and lift the		downward dog pose. Repeat
outer arch of your left foot.		several times, then switch sides.

n Square your shoulders to the

Benefits

top of your mat and focus on creating a straight, diagonal line

from your hands to your feet.	+ Improves your balance
n Root evenly through your hands
	+ Tones your legs
and firm the outer muscles of
your arms. Slids your shoulder	+ Strengthens your arms
blades down your back and
lengthen both sides of your waist.	+ Stretches your hamstrings
Extend the crown of your head	and hips

PLANK

Kumbhakasana

TIP

To finish, try lowering

your knees to the floor and resting in Child’s pose (p86).

Keep your

thigh

muscles engaged

Draw the

front of your body up

towards

the back of your body

Standing poses

STRENGTH

n Start on all-fours with your hands under your shoulders, shoulder-width apart (A). n Spread your fingers and root through the base of your thumbs and index fingers. Straighten your elbows but don’t lock them.

VARIATION

n Step your feet back, resting on the balls of your feet, and straighten your legs to create a diagonal line from your heels to your crown. Tuck in your chin to keep your neck long.

››

n Reach your heels to the back of the room, and extend though to the crown of your head.

n Draw your navel to your spine and

spread your shoulder blades (B).

n Breathe evenly for five to 10 breaths, then exhale and lower yourself gently.

Make it easier

n If you’re a beginner, you can

Benefits

start with Half plank. Go onto allfours and follow the instructions +Strengthens and tones

for Plank but rest your knees on

your core

the floor. Ensure your hands are

beneath your shoulders. Keep a +Tones your glutes

straight, diagonal line from your knees to your head (C). As you

+Strengthens your arms

build up your strength, you can

+Builds stamina

progress to full Plank (B).

FOUR-LIMBED

STAFF POSE

Chataranga dandasana

STAMINA

Keep your

core engaged to support

your back

Keep your elbows tucked in close to your sides.

TIP

To make it easier, from Plank (A), lower your knees to the f loor before lowering your chest.

Standing poses

n Start on all-fours with your hands shoulder-width apart, directly under your shoulders. n Step your feet back, resting on the balls of your feet and straighten your legs into Plank position (A).

n Create a diagonal line from

VARIATION

your heels to your crown. Tuck in your chin to keep the back of your neck long. n Take your body forwards so

your shoulders are beyond your hands. Exhale and lower your body, so your upper arms are horizontal while your forearms remain vertical.

n Engage your legs and reach backwards with your heels. Draw your navel into your spine, broaden your shoulder blades

and press the base of your index

››

fingers into the floor (B).

n Breathe into your belly and stay in the pose for five to 10 breaths. n When you’re ready to come

out of the pose, lower slowly onto	Boost your energy
your stomach or exhale and push	n Four-limbed staff pose (B) is
back up to straight arms, then	often included in sequences such
lower onto your knees to rest in	as Sun salutation (p102). Another
Child’s pose (p86).	transition pose is Eight-limbed

pose or Caterpillar, often practised before coming into Cobra (p72) to help boost your

Benefits

energy. From kneeling, walk your hands forwards and, exhaling,

+ Sculpts your arms

slide your torso forwards so your

chest and chin are on the mat. + Strengthens your arms

Keep your legs together, toes

and shoulders

tucked under, elbows tucked in. Push down on your hands and + Tones your abdominals

press forwards with your toes.

+ Builds stamina

Hold for a breath.

LIZARD POSE

Utthan pristhasana

TIP

If you find this stretch uncomfortable, lower your

back knee to the floor.

Reach

forwards with your chest

Stay up on your toes,

keeping them grounded into the floor

Standing poses

STRETCH

VARIATION

n From Downward-facing dog (p62) (A) step your right foot

forwards between your hands.

Raise your right hand and shift your right foot towards the edge of your mat, then lower your hand back down so it’s inside your foot. n Keep your right knee directly above your ankle, tuck your back toes under and ground through the base of your big and little toes.

n Walking your hands slightly forwards, sink your hips forwards

››

and down, draw your shoulder

blades down your back.

Extend your chest forwards to lengthen your spine.

n Engage your core by gently drawing your navel to your spine. n If comfortable, gently rest your forearms on the floor, keeping your chin lifted.

n Press up into the ball of your left foot, press back with your left heel and activate your inner left thigh (B).

n Remain in the pose for five deep	Make it easier
breaths, then press your hands	n If you’re a beginner or struggle
into the mat and step your right	to get your forearms onto the
leg back into Downward-facing	floor, try using a block to support
dog. Rest here and repeat on the	you. Follow the instructions left,

Benefits

other side.

but place the block under your

hands when you step forwards +Opens your hips

from Downward-facing dog (C). Stay here for a few, deep breaths

+Stretches your hamstrings

or gently lower your forearms

and thighs

down onto the block as you come forwards into the full pose (D).

+Strengthens your legs

As your hip flexibility improves,

+Reduces stress

you’ll be able to remove the block.

COBRA

Bhujangasana

TIP

Keep a slight

Keep your

bend in

shoulders

down

your elbows.

away from

your neck

Engage your core to maintain the pose

Backbend poses

ENERGISING

n Lie on your stomach, with your legs straight and feet hip-distance apart.

n Rest your forehead on the floor and place your hands beneath your shoulders, palms facing

VARIATION

down and fingers spread (A). n Bring your elbows in and draw your shoulder blades back and down to create space around your neck. n Draw your navel to your

spine, root through your pubic

››

bone and inhale, pressing through your hands to raise your

head and shoulders. Exhale. n Now inhale and lengthen through your spine, lifting your head to look forwards. Reach through the crown of your head to the ceiling (B).

n Stay in the pose for five to 10 breaths. On each exhale, draw your shoulders down.

n Exhale and slowly lower your	Make it easier
body to the floor. Rest your head	For a gentler backbend, try Sphinx
on one side for a moment or two.	pose. Begin in the start pose (A),

with your thighs inwardly rotated and reaching through your toes. Inhale and place your elbows

Benefits

under your shoulders, forearms on the floor. Inhale and lift the top

+ Revives your body

of your torso and head up from

and mind

the floor into a slight backbend. Draw your navel into your spine to

+ Improves your posture

support you (C). Stay in the pose

+ Strengthens your back

for several breaths, then exhale

and gently lower your torso back + Stretches your chest

to the floor. Rest your head on one

and abdomen

side for a moment or two.

UPWARD-FACING

DOG POSE

Urdhva mukha svanasana

TONING

n Begin lying face down on the floor	your thigh muscles together. Your
with your feet facing downwards,	weight should be resting on your
arms by your sides.	feet and palms (B).
n Bend your elbows and bring	n Draw your shoulder blades
your palms on the floor under your	back, keeping your chest lifted.
shoulders (A).	Look forwards or upwards.
n Press the tops of your feet into	n Stay in the pose for one to five
the floor and engage your thighs.	deep breaths.
n Inhale, press your palms into the	n To come out of the pose, exhale
floor and straighten your arms, lifting	and lower back to the floor or
your torso and legs off the floor.	lift your hips up into Downward-
n Keep your legs active by squeezing	facing dog pose (p62).

Backbend poses

Keep your

knees up off the

ground

Press up from your palms

TIP

This pose is good for

counteracting long hours sitting at

Benefits

a desk.

+ Opens your chest + Strengthens your arms and wrists

+ Stretches your core, chest

and shoulders

+ Tones your bum

LOCUST

Salabasana

TIP

If you find this pose

uncomfortable, try placing a folded blanket underneath your pelvis.

Keep your neck long and gaze forwards or slightly down

Feel your

feet are extending away from your head

Backbend poses

VARIATIONS

DE-STRESS

n Lie face down on the floor

with your chin resting on the mat and your arms alongside your

››

torso, palms facing downwards. n Keep your big toes facing

towards each other and firm your

buttocks, drawing your tailbone towards your pelvis (A).

n Exhale, draw your navel to your spine and raise your head, arms, chest and legs off the floor so you’re resting on your lower ribs, stomach and lower abdomen. n Raise your arms parallel to the floor, stretching through your fingertips and pressing your

shoulderblades into your back.		Make it easier
n Firm your buttocks and extend		n If you’re a beginner or find
strongly through your legs to your		the full pose challenging, try
pointed toes and through your	Benefits	raising just your head and
fingertips. Engage your glutes,		chest off the floor as you inhale
lengthen the back of your neck		(C). Hold for a few breaths,
	+ Strengthens your lower
and gaze forwards (B).		then lower yourself to your mat.
	back, legs and arms
n Remain in the pose for 30		Or try lifting one leg at a time.
seconds to one minute, breathing		From the start pose (A), engage
	+ Opens your chest
slowly and evenly.		your core, draw your pubic bone
	and shoulders
n To come out of the pose, exhale		into the floor and lift your right
and release your body to the floor,		leg up, firming it and stretching
	+ Relieves stress
resting your head on your folded		it back. Keep your neck long and
arms, face pointing to the side.	+ Prepares your body	gaze down to keep your spine
n Repeat two to three times.	for backbends	aligned (D).

CAMEL

Ustrasana

n Kneel with your thighs hip-width apart, tops of your feet flat on the floor. Root your shins and feet into the floor (A).

n Rest your hands on your lower

A	back, base of your palms on the

top of your buttocks. Draw your tailbone forwards and press the front of your thighs back. Draw your shoulders down your back. n Keeping your tailbone firm, lean back and drop your left hand down to your left heel.

n Inhale and raise your right arm up over your head. If your neck feels comfortable, take your head back and look up to your hand (B). n Stay here for a few breaths. n Once you’re ready to come back up, bring your hands to your hips, inhale and carefully lift your head and torso up by pushing your hips towards the floor while leading with your chest.

n Repeat on the other side. n For the full pose, drop your right hand to your right heel and your left hand to your left heel. n Exhale, lifting your chest and shoulders. Draw your tailbone under and your pubic bone upwards. If your neck feels

comfortable, take your head back and look up (C).

n Take a few breaths here. n To come out of the pose, bring your hands to your hips, inhale and carefully lift your head and torso up by pushing your hips towards the floor while leading with your chest.

n Rest in Child’s pose (p86).

Backbend poses

Lift up with

your chest

TIP

If you’re

a beginner,

keep your chin tucked in and look forwards.

Root the

tops of your feet into the floor

Benefits

+ Strengthens your back + Improves your posture + Stretches your chest, core and hips

+ Boosts your confidence

CAT POSE

Marjaryasana

MOBILITY

Initiate the

movement from

TIP	your tailbone

Team Cat with Cow pose (p81) and repeat for several breaths.

Keep your knees and shoulders in line

Benefits

n Begin on all-fours with your	spine towards the ceiling (B).
knees beneath your hips, hands	n Press the floor away with your	+ Stretches your back
beneath your shoulders and	hands and feel the stretch in
		+ Massages your spine
fingers spread (A).	your back.
n Exhale and root through your	n Inhale and come back to a
		+ Strengthens your hands
fingers and the tops of your toes	neutral position.
		and wrists
as you release your tailbone and	n Repeat several times or inhale
head to the floor and round your	into Cow pose (p81).	+ Eases stiffness

Backbend poses

COW POSE

Bitilasana

Move your	Broaden your
spine	shoulder
vertebra	blades across
by vertebra	your back

VARIATION

››

n Begin on all-fours with your knees beneath your hips, hands beneath your shoulders and fingers spread (A).

n Inhale and slowly lift your		Cat/Cow
tailbone and chest up towards		n For a relaxing stretch or warm-
the ceiling while releasing your		up, combine Cat and Cow into
spine and belly down towards the		a gentle flow. From Cat pose (A),
floor into a gentle backbend.		inhale into Cow (B). Continue
n Draw your shoulders down your		alternating between Cat and
back, take your chest forwards		Cow, instigating the movement
and up and gently raise your		from your pelvis and following
	Benefits
head to look straight ahead (B).		the natural pattern of your
n Exhale, slowly bringing your		breath. Move vertebra by
	+ Stretches your torso
spine back to neutral, one		vertebra in a slow and fluid way.
vertebra at a time.	and neck	Repeat several times. Try this first
n Rest then repeat several times.		thing in the morning, before you
	+ Massages your spine
Or exhale into Cat pose (p80).		go to bed or to counteract sitting
	+ Improves mobility	at a desk.

GATE POSE

Parighasana

STRETCH

nStart in a kneeling position with your arms relaxed by your sides (A).

nOnce you feel balanced, stretch your right leg out to the side. Gently press your left hip forwards. nTake your arms out to the sides, parallel to the floor, palms facing

upwards. Inhale and extend the sides of your body, then exhale and lower your arms, placing your right hand on your right leg. nInhale and lift your left arm up and over to the right, alongside your left ear. Gaze up to your arm and extend all the way from your right toes through to

your left fingertips (B).

nStay in the pose for several Benefits

deep, slow breaths. On each exhale, feel the stretch deepen

+Stretches your spine

in the left side of your body.

nWhen you’re ready to come out +Opens your chest

of the pose, inhale and extend

and side body

through your left arm then exhale

and lower it back down. +Stimulates your lungs

n Bring your knees together and

+Improves your balance

repeat on the other side.

Sitting poses

As you extend

your arm,

breathe into your left side

If your neck is uncomfortable, keep your

gaze looking straight ahead

TIP

If you find it hard to balance

in this pose,

practise against a wall, placing the ball of your foot against the wall.

COW FACE POSE

Gomukasana

CALMING

TIP

If one buttock

rises off the floor, sit

on a folded blanket

n Begin by sitting on the floor

or block.

with your legs straight in front of you (A).

n Bend your knees and put your feet on the floor.

n Slide your right foot under your left knee to the outside of your left hip. Then cross your left leg over the right, stacking your left knee on top of the right and bringing your left foot to the outside of your right hip.

n Relax your hands down onto your feet, distribute your weight evenly on your sitting bones and

Sitting poses

VARIATION

Relax your

shoulders down

››

Make it easier

If you find it hard to get into Cow face pose, begin on all-fours.

Keep your

Cross your legs, bringing your

spine

long	right knee inside your left knee (E).
	Then exhale and lower your hips
	in between your feet.

let your body relax into the	n Bend your elbow and place
pose (B).	the back of your hand between
n Now, inhale and stretch your	your shoulder blades, taking
right arm out to the side. Rotate	hold of the fingertips of your
your palm to face the ceiling,	left hand (D).
		Benefits
then continue raising your arm	n Take three to five deep
until your upper arm is close to	breaths into your belly, rooting
		+ Stretches your hips
your ear.	through your sitting bones to
n As you exhale, fold your forearm	keep your spine long and your	and ankles
to rest your palm on the centre	chest open.
		+ Opens your chest
of your upper back, elbow	n To come out of the pose,
pointing up.	exhale and uncross your legs.	+ Tones your upper arms
n Inhale and raise your left arm	n Repeat on the other side,
		and shoulders
out to the side. Turn your palm to	switching your arms as well
face the back of the room (C).	as legs.	+ Improves your posture

CHILD’S POSE

Balasana

Broaden

your

shoulder

Lengthen	blades
your	across
tailbone	your back

away from your pelvis

TIP

If you struggle to get your forehead to the floor, rest it on a bolster or brick.

Sitting poses

CALMING

VARIATION

n Start in kneeling position. Draw your knees apart and bring your big toes together, heels wide apart. Sit back onto the soles of your feet.

n Resting your palms on your thighs, inhale and root into your sitting bones, lengthening your spine. Exhale and slowly bring your torso down between your thighs. n Lay your hands on the floor

by your sides, palms facing up

and let your shoulders release

››

down to the floor.

n Exhale and lower your head to rest your forehead on the floor.

Gently close your eyes (A).

n Breathe deeply into the back of your ribs, sinking into the mat on each exhale.

n Stay here for up to a few minutes.

n When you’re ready to come out, exhale and use your hands to bring you up to a siting position. Pause for a moment to absorb the benefits.

Stretch it out		elbows off the floor and slide your
	n For a relaxing stretch, try	shoulder blades down your back.
	Extended child’s pose. From	Exhale and rest your forehead on
	kneeling, draw your knees apart	the floor. Gently close your eyes
Benefits
	and bring your big toes together,	(B). Next, walk your hands slowly
	heels wide apart. Sit back onto	round to the right. Rest here,
+ Relieves stress	the soles of your feet. Exhale and	breathing into the left side of your
	slowly walk your hands forwards,	body (C). Then walk your hands
+ Calms your mind
	lowering your torso between your	round to the left side and rest
	thighs. Take your hands shoulder-	here, breathing into the right side
+ Rests your body
	width apart, palms facing down,	of your body (D). Finally, gently
+ Stretches your hips	fingers spread. Root your hands	walk your hands back to centre
and thighs	into the floor, keeping your	and rest for a few breaths.

BANANA POSE

Bananasana

TIP

Try crossing your ankles in the full pose to keep your legs in place.

Feel the

stretch

down your side body

Fix your

bottom to the mat

Reclining poses

STRETCH

nLie down on your back with	n Stay here for up to a minute,
your legs straight and arms	breathing gently and deeply.
relaxed by your sides. Inhale and	As your body opens, you can
raise your arms overhead, then	move your feet and upper body
clasp your wrists (A).	further to the right.
nAnchor your bottom to the	nWhen you’re ready to come
floor and carefully move your legs	out of the pose, slowly bring
		Benefits
to the right.	your body back to vertical
nNext, keeping your bottom	and exhale your arms down
		+ Works your spine
anchored to the floor, gently bring	to the start position.
your upper body to the right by	n Pause for a few breaths, then
		+ Stretches your side body
bending your spine to the side (B).	repeat on the other side (C).
n Breathe into your left side,	nWhen you’ve completed the	+ Stretches your arms
feeling the stretch along your	pose on both sides, rest in
		and shoulders
left ribs, shoulders, arms, hips	the start position for a few
and thighs.	moments to absorb the benefits.	+ Tones your core

RECLINING

HAND-TO-BIG-TOE POSE

Supta padangusthasana

TIP

Deepen the pose by

gripping the big toe of

your raised leg instead of

A	using a strap.

Reclining poses

Extend through

your heel

Pin your left thigh to the

floor

nLie on your back with legs	nNext, rotate your right leg so
straight and arms relaxed by	that your toes point out to the
		STRETCH
your sides.	right side (B).
nBend your right knee and hug it	nRelax your shoulders down
in to your chest with your arms.	away from your ears, keep
Take a few, relaxed breaths here.	your lower leg engaged and
nNow loop a strap around the	your left hip down. Take five slow
arch of your right foot and hold	breaths here.
the strap in both hands.	nOnce ready, inhale and bring
nInhale and slowly straighten	your right leg slowly back to
your right leg, pressing your your	the centre. Take a couple of
		Benefits
right heel up towards the ceiling.	slow breaths, then release your
Walk your hands up the strap	leg down to the floor.
		+ Stretches your hips
until your elbows are straight (A).	nRepeat on the other side.
nBroaden your shoulders	nIf it feels comfortable, you	and hamstrings
across your back and press your	can increase the stretch.
		+ Relieves backache
shoulder blades into the floor.	Hold the strap with your left
On each exhale, draw your foot	hand and take your right arm
		+ Strengthens your knees
closer to your head.	out to the side at shoulder
n Stay here for five, deep breaths.	level (C).	+Improves your digestion

CORPSE

Savasana

TIP

Cover yourself with a blanket to stay

warm during this pose.

Let your

thoughts float away

Feel your

body sinking into the floor

n Lie on the floor with your legs	heavy and feel your eyes sink into
RELAXING
out in front of you and your feet	your head (A).
hip-distance apart.	n Rest in the pose for five to 10
n Gently release your lower back	minutes, breathing gently and
into the floor. Relax your arms	letting your thoughts drift away.
down by your sides with your	n When you’re ready to come out
palms upturned. Gently close	of the pose, gently start to move
your eyes.	your body, wriggling your fingers
n Breathe gently into your belly.	and toes and slowly turning your
On each exhale, let your body sink	head from side to side.
further into the floor, and feel any	n Roll over to your right side
tension melt away.	and rest for a moment, then
n Relax your neck and shoulders,	use your hands to come up
soften your jaw, let your eyelids go	to a sitting position.

Reclining poses

››

VARIATION

Stretch your body

n To stretch and revive your body, from Corpse pose (A), slowly bring your arms overhead and onto the floor behind you. Stretch

Benefits

your body, extending all the way through from your feet to your

+ Deeply relaxing

fingertips (B).

n When ready, bring your knees to + Reduces stress and fatigue

your chest and rock from side to

+ Lowers blood pressure

side to massage your back.

n Roll over to your right side and + Aids recovery

rest for a moment, then use your

after practice

hands to come up to sitting.

THE

SEQUENCES

You’ve learnt the postures, now it’s time to put them together to create your morning sessions. In this section, you’ll find a collection of sequences designed by yoga teacher Laura Gate-Eastley to meet your goals, from easing stiff joints and muscles to energising your mind for the day ahead. Begin with some warm-up moves (p96) and Sun salutations (p102) to prime your body, then choose the sequence that’s best for you. Go slowly at first to familiarise yourself with the moves, then work more deeply. Let’s go!

Wake up

YOUR BODY

Ease out morning stiffness and prepare to practise

yoga with these simple warm-up moves

oes your body feel stiff

Easy twist

and creaky when you

	get up in the morning?	Sit in sit in a comfortable cross-legged
D	Doing some gentle	position and rest the palm of your left
mobility moves and stretches is		hand on the outside of your right knee.
the perfect way to wake up your		Place your right fingertips on the floor
joints and muscles for the day		behind your hips. Inhale, root through
			Never skip
ahead. It’s also vital preparation		your sitting bones and lift your spine
for your morning yoga practice,		out of your pelvis. Exhale and rotate	your warm-up -
to ensure you get the most out of		your spine to the right, from your waist	doing yoga
your session and avoid injury.		to your upper body. Inhale, lengthen

with cold

Warming up your muscles	through the crown of your head and
	muscles can
and gently opening your joints	exhale further into the twist, turning
	lead to injury!
before you begin your session	your head to look over your right
will help you enjoy doing the	shoulder if comfortable for your neck
poses and sequences more -	(A). Inhale back to centre and repeat
and make them feel easier too!	on the other side (B).

In the following pages, you’ll find a selection of yoga warm-up moves, each targeting different parts of your body. Choose a few moves that will target your areas

Benefits

of concern or prime your body for

+Mobilises

poses you’re planning to practise.

your spine

Spending a few minutes warming up also gets you into a

more yogic mindset so you can connect to your body and breath during your sessions. You can practise a selection of the moves anytime you’re feeling stiff or tired or don’t have time for a full yoga session.

Warm-up

Easy side stretch

Sit in sit in a comfortable cross-legged

position and rest your right hand on the floor beside your right hip. Inhale and sweep your left arm overhead. Exhale, then inhale and lift out of your waist to elongate your left side. As you exhale, draw your left hand further over to the right (A). Take one more deep breath here, then inhale back to centre, exhale and lower your arm. Repeat on the other side (B).

Benefits

+Stretches your side body; deepens your breathing

Head rolls

Sit in sit in a comfortable cross-legged position with your shoulders relaxed. Inhale and bring your left ear as close as possible to your left shoulder (A). Exhale and draw your chin down to your chest (B), then

move your right ear as close as possible

to your right shoulder (C). Finally bring your head back to an upright position.

This is one cycle. Complete five, slow cycles in each direction.

Benefits

+Releases neck tension; eases stiffness

Shoulder shrugs

B	Sit in sit in a comfortable cross-legged

position. Keeping your arms relaxed, inhale and lift your shoulders as close to your ears as you can (A). Exhale and release your shoulders down (B). This is one cycle. Do five cycles, consciously letting go of any tension each time you exhale.

Benefits

+Releases tension in your shoulders

Toe crunches

Sit comfortably with your legs

A	straight out in front of you. Inhale

and, as you exhale, bend your toes forwards and squeeze them together, towards the soles of your feet (A). Exhale, release and

stretch your toes, separating them as far apart as you can (B). Repeat 10 times.

Benefits

+Prepares your feet for poses; stretches cramped toes

Elbow circles

Sit in sit in a comfortable cross-legged position and bring your hands to your shoulders (A). Imagine you’re drawing large, slow circles out in front of you in a clockwise direction with your elbows, moving them up and forwards (B), down in front of you (C) and then back to the start position. Keep your torso still and your face relaxed. Do five cycles in each direction, keeping your shoulders down and relaxed.

Benefits

+Stretches your upper arms and shoulders

A	Hand stretches

Sit comfortably with your legs straight out in front of you. Inhale and open your hands as widely

B	as you can, palms forwards and

fingers stretched out (A). Exhale and close your fingers to make a tight fist with your thumb inside (B). Repeat 10 times.

Benefits

+Strengthens your hands; warms up your forearm muscles

Warm-up

Tiger flow

Begin on all-fours in Cat pose (p80) (A). Inhale and lift your right foot back and up towards the ceiling with your knee bent, toes pointing towards your head and spine gently arching

(B). Pause, then exhale and bring your

knee towards your chest as you arch your spine upwards (C). Move in time

with your breath and repeat the move several times.

Benefits

+Stretches your shoulders and front of your thighs; strengthens

your arms

Thread the needle

B	Begin on all-fours with your shoulders over

your wrists and hips over your knees. Inhale, raise your right arm out to the side and overhead (A). Exhale and slide your arm (palm facing up) beneath your torso, extending your

right hand under your left arm and out to the side. Take your left hand forwards a few

inches, then press it into the floor, bend your

Benefits	left elbow and rest your right shoulder on the
+Opens your shoulders;	floor to deepen the twist (B). Exhale to release,
releases upper-back tension	then repeat on the other side.

Bridge

Lie on your back with your knees bent, feet hip-distance apart and parallel, close to your bottom. Rest your arms by your sides, palms

facing down (A). Inhale and ground through your feet. Exhale, tilt your tailbone up and slowly lift your bottom and spine up off the

Benefits

floor, vertebra by vertebra, until your weight

+Stretches

is on your shoulders. Root through your feet

your back;

to lift your chest (B). Then reach your hands

revitalises

under your body, clasp your fingers together

your mind

and draw your shoulders together, lifting

and body

your chin slightly away from your chest and

pressing your knees away from your chest

(C). Take five deep breaths into your belly.

Exhale and slowly roll down your spine to

rest on the floor.

Puppy dog

A	From all-fours (A), walk your hands

forwards a hand’s-length or two. Inhale, then exhale and root through

Benefits

your hands as you take your hips

+Opens your	back slightly to lengthen your spine.
shoulders;	Keeping your arms active and

stretches

fingers spread, lower your head to

your spine

the floor (B). Relax your neck and take five deep breaths into your

B	back body. To come out, exhale and

walk your hands back in, then come back up to kneeling.

Lion’s breath pose

Begin on all-fours, your hands under your

shoulders and knees under your hips (A). Inhale deeply, then open your eyes and mouth wide, stretch your tongue out, contract the muscles of your throat and exhale slowly, making the sound ‘ha’ (B). Repeat two or three times, feeling all tension release as you make the roaring noise.

Benefits

+Wakes up your face; releases tension in your chest

Side rolls

Lie on your back and bring your knees into your chest. Place your hands on your knees and take a

few relaxing breaths (A).

Now start to slowly roll your body to the right (B) and left (C) using your breath and core to control the movement. Repeat several times in each direction.

Benefits

+Warms up your hip joints; releases your body

Warm-up

Eye of the needle

Lie on your back and rest your left ankle on your right thigh. Thread your left hand between your thighs and interlace your

fingers behind your right knee (A). If your

hands don’t reach, wrap a strap around your right thigh. Use your arms to draw your right

knee towards your chest as you press your

left forearm into your left thigh to open your

left hip (B). Take five deep breaths here, then

repeat on the other side.

Benefits

+Opens your hips; releases tight glutes

Happy baby

Benefits

Lie on your back, bend your knees into your belly, +Releases

VARIATION	then inhale and hold the outsides of your feet.
tension;
stretches your	Open your knees, flex your ankles and bring
inner thighs	your calves to vertical. Push your feet up
and back	into your hands and pull down, feeling the stretch
A	in your inner and outer thighs and the release in

your lower back (A). Keeping your chin tucked

››

B	in and your neck long, draw your shoulders down

your back to lengthen your spine. If you can’t hold your feet, hold the back of your knees or shins instead (B). Take 10 deep breaths, then rock from side to side to massage your back. Exhale and

release back down to the floor.

Spine roll

Lie flat on your back and bend your

knees into your chest, holding your knees with your hands (A). Take a

breath and then, on an exhale, move your hands to the back of your knees and start to roll backwards (B) and forwards (C) in a rocking motion, keeping your chin into your chest and your core engaged. Repeat up to 10 times, feeling the motion massaging your spine.

Benefits

+Massages your spine and hips;

wakes up your body

SALUTE THE

MORNING

Kickstart your day with classic

Sun salutation sequences, suitable for every level from beginner to advanced

he perfect way to

HALF SUN SALUTATION

start your day, Sun

salutations are a		This simple, flowing sequence is ideal for beginners or
T	flowing set of poses	when you want a gentle start to the day.
co-ordinated with your breath
to create a dynamic, energising
	sequence. One of the foundations How to do it		.Mountain pose (p40)
of Hatha yoga practice, Sun		Begin by grounding yourself	Inhale into…
salutations are often practised in		in Mountain pose. Then begin	.Extended mountain pose(p41)
classes as a warm-up for more		the sequence, taking it slowly	Exhale into…
challenging practice. Performed		and following the breathing	.Standing forward bend(p42)
first thing in the morning, Sun		instructions. Try performing three	Inhale into…
salutations help ease any		rounds, then end by resting for	.Half-standing forward bend
stiffness and generally wake up		a few moments in Mountain to	(p43)
your body and mind. Practise	absorb the benefits.		Exhale into…
them slowly for a deep, mindful			.Standing forward bend(p42)
stretch; or pick up the pace for a			Inhale into…
cardio workout that will kickstart			.Extended mountain pose(p41)
your metabolism, burn calories			Exhale into…
and strengthen your body from			.Mountain pose(p40)

top to toe.

AS YOU PROGRESS, YOU CAN MOVE ONTO SUN SALUTATION A AND B.

Sun saluations

START

SUN SALUTATION A

This dynamic sequence stretches your body from top to toe, leaving you feeling awake and centred for the day ahead.

››

Sun saluations

TIP

Beginners, try taking three breaths in each pose.

››

How to do it

Begin by working through the poses slowly in synch with your breath, to create a moving meditation. Once you’ve got the hang of it, you can pick up the pace to suit your mood.

	.Mountain pose(p40)	.Cobra (p72)
	Inhale into…	Exhale and lift back into…
	.Extended mountain pose (p41)	.Downward-facing dog(p62)
	Exhale into…	Inhale as you step your right foot
	.Standing forward bend(p42)	forwards into…
	Inhale into…	.Low lunge(p48)
	.Half-standing forward	Exhale and step your left foot
	bend (p43)	forwards into…
	Inhale and step your right leg	.Standing forward bend(p42)

	back into…	Inhale, taking your arms out to the
	.Low lunge (p48)	side and overhead to…
	Exhale and step your left leg	.Extended mountain
	back into…	pose(p41)
	.Downward-facing dog(p62)	Exhale your arms out to the
	Take five deep breaths, then	side and into…
	exhale into…	.Mountain pose(p40)
	.Caterpillar (p73)
	Hold your breath as you lower your	Repeat the sequence, leading
	chest and knees to the floor, then	with your left leg. This completes
	your abdomen, and then inhale into…	one round.

SUN SALUTATION B

This longer Sun salutation sequence energises and strengthens your body for the day ahead.

››

Sun saluations

TIP

Short on time? This is a good top-to-toe

sequence to start your day.

››

How to do it

Try practising a few rounds, gradually picking up the pace. Remember to follow your breath as always.

. Mountain pose (p40)	the floor then inhale into the
Inhale into…	next move, or inhale and
. Extended mountain pose (p41)	lift yourself straight back
Exhale into…	up into…
. Chair (p44)	. Upward-facing dog(p74)
Inhale, straighten your legs	Exhale, lifting your hips
and then exhale, bending	up into…
forwards into…	. Downward-facing dog (p62)
. Standing forward bend (p42)	Take five deep breaths here.
Inhale into…	Then inhale and step your feet

. Half-standing forward	forwards into…
bend (p43)	. Half-standing forward
Exhale into…	bend (p43)
. Plank (p66)	Look up for one breath. Then
Bend your arms and bring your	exhale into…
body down into…	. Standing forward bend (p42)
. Four-limbed staff pose (p68)	Inhale your arms back up to…
Either bring your body onto	. Mountain pose (p40)

ENERGISE

YOUR DAY

Wake your body and mind with this

uplifting sequence

	››

SEQUENCE
.Downward-facing dog (p62)	.Downward-facing dog (p62)	Repeat steps 1-6 on your left side.
Inhale and raise your right leg	Come down onto your knees,	Then step back into…
back into…	inhale and drop your belly	.Downward-facing dog(p62)
.Three-limbed dog(p64)	towards the floor and send your	Step your right foot forwards into…
Exhale as you step your right foot	chest through your arms looking	.High lunge(p52)
between your hands. Inhale, raise	up into…	Inhale and take your arms up.
your right arm and lean your	.Cow (p81)	Then exhale and reach your
shoulder back from your ear into…	Exhale as you round your back,	left arm forwards, your right
.Lunge twist (p49)	pull your shoulders to your ears	arm back into…
Exhale your hands to the floor and	and tuck in your chin into…	.Twisted high lunge (p53)
step your right foot back into…	.Cat (p80)	Inhale and reach your arms

Sequences

orning is the ideal time to put some heart-opening poses into your yoga

M	practice. They lift your
mood, give you a natural boost of			TIP
energy and enthusiasm and make			Beginners,
space for your lungs to enable a
			try taking
deeper breathing pattern. When your
		WARM-UP	three breaths
breath is consistent and full, you’re
			in each pose.
less likely to fall into the shallow or		Do 3 x Sun salutation 1 and
erratic breathing that accompanies a		x Sun salutation 2

stressful state of mind.

››

overhead, then exhale as your	. Camel (p78)	and forearms on the floor then
left hand takes your left foot in	TIP.If taking your head back causes	inhale, lift your chest and slide
to your buttock. Inhale as you	neck strain, keep your chin tucked in.	forwards into…
lift your ribcage forwards and	Keep your knees hip-width	.Sphinx(p73)
upwards into…	apart, hands on hips and hug	Keep your fingers spread wide
.Dancer (p58)	your elbows towards each	and press down your thigh bones
Release your leg and step	other. Relax your spine and	and toenails as you lift up through
back into…	move into…	the crown of your head. Roll onto
.Downward-facing dog(p62)	.Puppy dog (p100)	your back for…
Repeat steps 8-10 on your left	Keep your hips above your	END Corpse pose(p92)
side. Then kneel down for…	knees and rest your forehead	Rest here for five minutes.

GROUND

YOURSELF

Wake your body and mind with this

uplifting sequence

	››

SEQUENCE
.Happy baby (p101)	Keep your palms under your	exhale as you step your right
Gently rock from side to side	shoulders and knees hip-	foot to the outside of your right
then ground your feet hip-width	distance apart. Extend your	wrist into…
apart for...	right leg out to the side for…	.Lizard(p70)
.Eye of the needle (p101)	.Gate(p82)	Exhale and step back into…
Do the pose on both sides, then	Exhale back to All-fours,	.Plank (p66)
hug your knees together, roll to	repeat on your left side, then	Lower your belly onto the
one side and come up to…	inhale into…	floor into…
.All-fours (p100)	.Downward-facing dog(p62)	.Cobra (p72)
TIP.Try doing Lion’s breath (p100)	Breathe and inhale, lift	Exhale down onto your
while you’re in All-fours pose.	your right leg high and	belly, place your palms

Sequences

hen life is full power and you’re feeling the pressure, a grounding

W yoga session can help

let go of some of that nervous energy and slow down your brain’s mental chatter. When you get stuck in ‘fight or flight’ mode a sequence like this - with

poses that open up your hip joints and	WARM-UP
keep you close to the floor - will help
encourage your system into ‘rest and	Try a seated meditation
digest’ mode.	before this sequence.

	››

under your shoulders and	Walk your feet wide, turn your
		TIP
inhale to…	heels in and toes out and lower
		Aim to walk
	down into…
.Downward-facing dog(p62)	.Garland(p60)	in nature,
Repeat steps 6-8 on your left side.	Roll back into…	or a local
From Downward-facing dog bend	.Happy baby (p101)	park, today to
your legs, look forwards, inhale	Once you’ve completed the pose,
		stay feeling
and step or lightly jump your	recline back into…
		grounded.
feet to your hands and exhale
forwards into…	END Corpse pose(p92)
.Rag doll pose(p42)	Rest here for five minutes.

FIND YOUR

FOCUS

Start the day feeling sharp and focused

with this centring series of moves

››

SEQUENCE
.Easy pose(p31)	.Hero pose (p31)	Root down through your right foot,
Walk your palms out in front	Place your palms down on the	turn out your left toes and pick up
of you, exhale deeply, then	floor in front of your knees, widen	your left foot to position above or
inhale back upright and	your knees, tuck your toes and	below your right knee for…
switch legs. Inhale up, then	lift into…	.Tree (p46)
exhale as you uncross your	.Downward-facing dog (p62)	Repeat the pose on your left side,
legs and move into….	Walk your hands back towards	then step down, fold forwards
	your feet, bend your legs and	and walk your hands to the front
TIPIf you are able, cross your right	clasp your elbows for…	of the mat for…
thigh over your left into the legs of	.Rag doll pose(p42)
Cow face pose (p84).	Gently sway your body from side	TIP To help your balance, find
	to side, then inhale back up to	something at eye level to fix a soft
	stand in…	gaze on.

.Mountain pose (p40)

Sequences

his sequence is perfect

for the days where you

WARM-UP

need to gather your

thoughts and focus

A little Pranayama - or breathwork

on something specific - perhaps

exercises (p118) - would be ideal

a test or a presentation or when

to start your session.

you need clarity on a decision. The poses will help focus your mind and centre your body. They will bring you a sense of confidence and empowerment to tackle anything that comes your way with clarity and calm.


››

.Downward-facing dog(p62)	your left leg back and down into…	knee for comfort.
Bend your legs, look forwards	.Low lunge(p48)
and inhale, step or jump your	Ground your fingertips to frame	.Downward-facing dog (p62)
feet to your hands and fold	your right foot, straighten your	Repeat steps 7-11 on your left side.
forwards into…	right leg, flex your right foot and	Then, from Downward-facing dog
.Chair (p44)	keep your head high or bend it	sit down or recline for…
Root down through your right	down towards your right knee for…
foot, lift your left leg and cross it	.Half-splits (p50)	END Corpse pose (p92) or
over your right leg for…	Inhale, lift your chest and	meditation(p122).
.Eagle(p56)	straighten your back leg as you
If you find it hard to balance,	move into….
keep your left big toe on the floor.
Inhale as you unravel your arms	TIP Keep a cushion or yoga block
and legs and then exhale, floating	handy to place under your back

MORNING

STRETCH

Limber up your muscles and loosen your joints with this deeply stretching sequence

››

SEQUENCE
. Banana pose (p88)	. Cow (p81)	.3-limbed downward dog(p64)
Stretch on your right side by	Inhale and then exhale into…	Bend your right leg, reach back
clasping your right wrist over your	. Cat(p80)	with your right knee and circle
head at the back left corner of	Relax your spine, tuck your toes	your ankle. Straighten your leg,
your mat and feet at the front left	and move into…	square your hips and step your
corner, then change sides. Reach	. Downward-facing dog (p62)	right foot to the inside of your
for your strap and make a stirrup	For a shoulder stretch, reach your	right wrist for…
around your right foot for…	right hand back to clasp your left	. Low lunge(p48)
.Reclining hand-to-big-toe (p90)	outer ankle or shin into…	Place your right hand on right
Repeat on your left leg, then lower	. Revolved downward dog(p63)	knee to keep your hips level, then
your leg, hug your knees into your	Repeat on your left side then	inhale, raise your arms high and
chest, roll to one side and move	inhale and raise your right	catch your left wrist as you lean
onto all-fours for…	leg into…	your body to the right into…

Sequences

ometimes the body feels as if it really doesn’t want to move in the mornings,

S	especially in the winter
	months. Ease into your day gently
	with an emphasis on stretching to		TIP
	open up slowly. If you have time,		Hold Corpse pose
	spend longer in each pose than
			(p92) for longer
	you usually would and notice if
		WARM-UP	than usual. Have
	that helps. Keep a yoga strap
			a blanket handy.
	close by - or improvise with a belt	Begin by relaxing in
or scarf.		Corpse pose (p92).

››

. Low lunge stretch (p49)	below your shoulders or clasp	reach your arms back behind
Release your left hand to the floor	your hands together behind you	you for…
and straighten your back leg as	and lift your arms overhead. Bend	.Locust(p76)
you inhale into...	your legs and come onto your	Rest then repeat x2. Lower your
(A). Lunge twist (p49)Make	fingertips as you lift your chest	limbs, place your palms under
big, slow sweeping circles with	and turn towards to your right	your shoulders and press up to
your right hand to open up your	foot. Frame it with your hands and	all-fours and back into…
shoulder joint. (B). Then exhale,	step back into…	.Extended child’s pose (p87)
place your right hand next to the	.Downward-facing dog(p62)	Stretch your hands in front of you
left and make a quarter turn to	Repeat steps 5-10 on the left side.	and walk them to the right and
your left for…	After circling your left arm, step	then the left. Then recline into…
.Wide-legged forward bend(p54)	back into Downward-facing dog.	END Corpse pose (p92) or
Either keep your palms grounded	Lower down onto your tummy and	meditation (p122)

TAKE IT FURTHER

Hopefully, you’re already enjoying the benefits of your morning yoga practice. Now, it’s time to take it further and deepen the mind and body rewards by adding some yogic breathing and meditation exercises. From energising your body and boosting your mood to focusing your brain and creating a feeling of calm, in this section, you’ll find a variety of quick and easy exercises. Mix and match them with your yoga sequences to suit your daily goals.

Breathe

INTO BEING

Deepen your yoga practice and boost your wellbeing by adding simple, yogic breathing exercises to your morning sessions from breathwork expert Hanna-Jade Browne

	ncluding a regular	so prana can flow freely.
“	breathing practice as	There are many methods
	part of your morning	of yogic breath control
I	routine is one of the	(Pranayama) and breathing
	easiest and most effective	exercises, all with different
	tools to improve your	benefits - some are calming,
	wellbeing and physical health.	others more stimulating. How
	Just as the physical body	you feel in the morning will
	has veins, arteries and nerves	determine which exercise
	which deliver and receive	you choose to use.
	vital fluids and signals to and	In general, it’s recommended
	from its organs, there is a	to practise five to 15 minutes
	subtle energetic system of	of Pranamaya and breathwork
	channels known as ‘nadis’	each morning. If you follow a
	which carry and receive vital	morning meditation and/or
	life force energy, also known as	yoga practice, it’s best to do
	‘prana’. For optimum wellbeing,	your breathwork first as
	this energy needs to be in	it will prepare your mind
	motion. However, emotions	and body for a deeper and
	can block the natural flow of	more connected practice.
	energy through the nadis. If	At first, it may feel
	an emotion becomes stuck,	uncomfortable or awkward,
	it can stagnate and become	but like anything new, give
	pathological. In breathwork	it some time and soon it will
	practice, the nadis are	become second nature and
	charged, opened and purified	even quite blissful.

Breathwork

Breathwork tips

Here are some useful tips to

BEST FOR

keep in mind:

BEGINNERS

nMake sure you’re in a quiet space, free of distractions.

nAvoid straining - if you feel dizzy or experience any discomfort, stop for a moment and sit quietly until you feel better.

nIf you feel anxious, stop the exercise and rest until the sensation passes. nTry a vigorous breath first (such as Bhastrika, p120), followed by a calming technique (such as Cardiac Coherence Breathing, p121). nStart off slowly.

Perhaps perform a one-minute exercise for the first week to allow your body to adjust. Then work up to five or 15 minutes listen to your body.

DIAPHRAGMATIC OR BELLY BREATHING

Here is an easy exercise to get	with your spine supported or	and sense your chest
you started. There are many	comfortably straight, or lie down	expanding slightly.
benefits for learning how to	on your back.	n Pause for a moment, then
breathe deeply. As a yoga	n Place both your hands on	exhale out of your mouth as if
practitioner, deep breathing	your lower belly and relax your	you’re sighing,
can help improve your posture,	abdominal muscles.	n At the end of the exhalation,
gently stretch and tone your	n Slowly inhale through your	gently draw your belly button
core muscles (including your	nose for four counts, drawing	towards your spine, releasing
pelvic floor), stimulate the	the air down into the lower lobes	any residual air out of the
relaxation response and	of your lungs, noticing your	bottom of your lungs.
increase mental clarity.	abdomen expanding.	n Pause for a moment and
	n On the same inhale, feel your	allow the vacuum in your
How to do it	ribcage expand outwards as	lungs to draw your next
n Sit in a comfortable position	your breath enters upwards	breath in.

BEST FOR	BHASTRIKA,
ENERGY
	OR BELLOWS BREATH
	The next time you wake up feeling	How to do it
	tired, instead of reaching for a	n Sit up tall with your shoulders
	cup of coffee, try this energetic	relaxed, or lie on the floor with your
	breathing practice instead. The	knees bent and hip-width apart.
	benefits are instant, offering an	n Take a few, deep breaths in and
	increase in energy, clarity and	out through your nose. With each
	focus due to the release of	inhale, expand your lower belly fully.
	mood-boosting endorphins and	n Now begin bellows breathing by
	increased oxygen absorption	exhaling forcefully through your
	in the blood, as well as kick-	nose. Follow by inhaling forcefully
	starting your metabolism and	and continue at the rate of one
	regulating your nervous system.	cycle per second.

n Make sure your breath is coming from your diaphragm. Keep your head, neck, shoulders and chest relaxed while your belly expands in and out.

BEST FOR

MINDFULNESS

ANAPANASATI

It’s believed that the Anapanasati	How to do it
breathing technique was created	n Sit or lie down in stillness with
by the Buddha himself. The initial	your eyes closed. Observe the
practice is simple, its purpose	natural flow of your breath.
is for you to feel the sensations	n To keep your mind focused,
created by the movements	count your inhales and exhales
of your breath in your body.	from one to 10 and/or tune into
Practising this exercise increases	the sensation of your breath
your sense of mindfulness,	expanding and releasing in your
breath and body awareness. It	belly. More advanced mindfulness
aids emotional clearing, calms	practitioners can observe the
your limbic system and	sensation of the breath at the
prepares you for a deeper	tip of your nose and top of your
state of meditation.	upper lip.

n Make sure that your breathing is neutral, soft and equal.

n Practise Anapanasati for as long as you like.

Breathwork

BEST FOR DEEP CALM

CARDIAC COHERENCE BREATHING

Rhythmic breathing causes your	How to do it
body/mind to sync into a cardiac	n Relax and find a comfortable
coherence state, where your	position to breathe, which will
heart, mind and body fall into the	be supportive in keeping you	Meet your instructor
same rhythm. Sometimes called	calm but attentive.
		Hanna-Jade Browne is a qualified
‘The Zone’, it’s a state where you	nInhale into your belly for	yoga and breathwork teacher,
feel connected to your deepest	five seconds.	and founder of Embodhi Breath.

She is a therapeutic practitioner

self, to others and to life itself.	n Exhale for another five seconds.
		in integrative breathwork
Heart coherence occurs when	n Repeat for three to five minutes.
		and qualified with schools
your breathing and heart rhythm	nAllow your thoughts to come
		worldwide including Rebirthing,
become synchronised and	and go; notice if you become	Transformational Breath and
operate at the same frequency.	distracted and return to counting	Bio-dynamic Breathwork &
Practising this technique is good	your breaths.	Trauma Release System, as well

as in sound healing with the

for your heart, mind and soul.

nAllow your body/mind the

Acutonics system and Reiki to a

Your blood pressure falls, your

space to unwind and come into

master level.

emotions become calm, and your coherence.The key is to be patient

For Hanna-Jade’s full

thoughts disappear.

and trust your breath.

biography, turn to page 130.

Morning

MEDITATION

Start your day feeling calm and centred with some simple meditation exercises from yoga

teacher and mindfulness expert Ali Roff Farrar

	What are the benefits of		is also movement meditation.		Ali’s morning
Q	morning meditation?		I don’t beat myself up if I don’t		meditation practice
	A.‘Meditation is fantastic for your		have time for both in a busy		I usually meditate in the
	health - for example, people		day, because for me, meditation	“	morning. It might just be a few
	who meditate have 76 per		and yoga are one. But they can		rounds of deep breathing if
	cent fewer days off work due		support each other too. We may		I’m short on time - box breath
	to illness compared with those		find it easier to meditate after a		is my favourite (breathe in to
	who don’t meditate. Meditating		yoga session when our bodies feel		the count of four, hold for four,
	activates the parasympathetic		blissed out, and our minds have		breathe out for four, hold for
	nervous system - moving us		become more still through yogic		four, and repeat). I also like
	from “fight, flight or freeze” mode		physical movement meditation.		to do a dedicated morning
	(where many of us spend our		Equally, meditation can help us		practice, either in bed or on
	time!) to “rest and digest” mode.		feel grounded and balanced, and		my yoga mat, before I begin
	So meditation can be really		be a nice transition for the mind		physical practice, such as a
	beneficial to ensure we start our		between a busy day and our		gratitude meditation which
	day in this rest and digest mode,		physical yoga practice.’		is a grounding way to begin
	with our heart rate and blood				the day, or an ‘Om Shanti Om’
	pressure lowered in the physical		Is it ok to just do a		mantra meditation which
	body, and stress, anxiety and	Q	short meditation		means ‘I radiate peace’. I
	tension lowered in the emotional		when you’re busy?		visualise the sun rising and
	body. Morning meditation, in		A.‘Of course! There’s no “right”		light surrounding me and
	particular, can set us up for a		way to meditate, and it’s better		radiating from me. I also love
	productive day; reducing our		to do just a few mindful breaths		to do a shower meditation -
	reliance on caffeine, increasing		each day, than believe the only		as I run the water I check in
	our ability to multi-task, and		way to meditate properly is by		with my body, my heart and
	creating a more positive mindset.’		sitting cross-legged in silence		my mind and ask ‘what is here
			for an hour at a time, something		today?’ Whatever meditation
	Is meditation a good		many of us would only be able		I choose, I feel I start my day
Q	partner for yoga?		to achieve once a month!		more consciously. Taking the
	A.‘Definitely. Traditionally, the		A really easy meditation you can		time to check in with yourself
	physical postures (asanas)		do anywhere, is a Mindful breath		before you give any time,
	of yoga are used to make the		meditation (p125) - the breath		attention or energy to anyone
	body strong and comfortable		is with you always, everywhere		or anything else, is one of
	so we can meditate free from		you go, so it’s a great tool to		the greatest acts of self-love
	distraction in our bodies. But yoga		meditate with.’	there is.

Meditation

TIP

Try using the ‘So Ham’

mantra to help anchor your

attention during meditation.

MINDFUL MOVEMENT

MEDITATION

Moving the body with the breath can be a wonderful meditation

practice for those who find it

BEST FOR

difficult to sit still. Try this Mindful

FIDGETERS

movement meditation which helps to still your mind, and calm your breath and your body.

nStand in stillness for a few breaths, just taking a minute to arrive in the moment; feel the ground beneath your feet and observe your breath. nBring your hands up to your chest, palms facing outwards. nOn your next exhale, slowly push your arms away, as if you are pushing a ball of energy away from your body. nAt the end of your exhale, with your arms fully extended, turn your palms to face your body. nInhale, and draw your hands back towards your chest, as if you are gathering energy and pulling it back in towards your body. nContinue to inhale and exhale with this arm movement, pushing energy away with your exhale and back in with your inhale. nKeep your mind focused on your breath and your body. If a thought creeps into your mind to distract you, that’s ok. Just notice the thought and let it go, then draw your attention back to your breath and your body. nContinue this slow, mindful movement for a few minutes, allowing your mind to become quiet and your movements to

become fluid. Come to stillness

once again at the end, observing how you feel.

Meditation

BEST FOR

FOCUS

INNER

CONNECTION ‘SO HAM’

BEST FOR

BEGINNERS

MEDITATION

Using a mantra can be a wonderful, meaningful anchor for your focus in meditation. Try this mantra for cultivating

MINDFUL

inner connection, building up

It only

BREATH

to between five to 30 minutes.

“

takes a few

MEDITATION

n Find a quiet place to sit in

This simple meditation is a	stillness, propping your sitting	breaths to
powerful way to slow down your	bones up onto a rolled-up blanket
		become more
mind and your breath, signalling	or cushion to tilt your pelvis for
to your body that you’re safe and	a comfortable seat. Close your
		conscious,
well, moving you into the ‘rest and	eyes and rest your hands on your
digest’ parasympathetic nervous	thighs, palms facing upwards	more aware
system. Practise the meditation	towards the sky.
		of how you
for between two and 10 minutes	n Introduce yourself to the
to feel its soothing benefits.	mantra ‘So Ham’ - meaning ‘I am’
		are that day
	in Sanskrit. This mantra allows
n Sit or lie quietly and place	you to connect to yourself rather
your awareness gently onto	than your thoughts, therefore
your breath, like a butterfly	connecting you to the ‘ultimate
resting on a flower.	reality’ (rather than the mental
n Observe your breath - watch	chatter in your head). It also helps
it come in and out, as you inhale	you to identify yourself with the
and exhale.	universe or something greater
n Where does your breath enter	than you.
your body? What does it feel like?	n Using the mantra ‘So Ham’,
What is the quality of your breath?	begin to say the words in your
Where do you feel your breath	mind, linking their intention to
expand in your body? What does	the meaning above.
it sound like?	n Now begin to link your breath
n Be curious about every quality,	to the mantra - in your mind say
every aspect, as you follow your	‘So’ (I) on the inhale, and ‘Ham’	Meet your
breath with your awareness.	(am) on the exhale, continuing	instructor
n If a thought comes along	in this way.	Ali Roff Farrar is a
and distracts you from your	n Keep your awareness intently	yoga teacher, mindfulness

expert, wellness editor,

breath, that’s fine - the mind’s	focused on the mantra and on
		author, and Wellness
job is to think, just like the heart’s	these words, gradually focusing
		Director at Psychologies
job is to beat. Simply notice the	inwards and deeper, to settle
		magazine. Her debut book
thought, let it go and come back	on the still awareness in the	The Wellfulness Project
to your breath.	background of your mind.	(Aster) is out now.

EMBRACE

THE DAY

Stay happy and healthy by adding some simple yogic rituals into your morning

Morning rituals

ave you ever had		Wake up early
that ‘jet lagged’		Have you noticed that the
	feeling after staying	later you wake up in the morning,
H	up late watching TV	the more sleepy and sluggish
or sleeping through your alarm?		you feel? According to Ayurvedic
The 24/7 nature of modern life		philosophy, this is because
means our natural bodyclock or		mornings are characterised by
circadian rhythms can become		the kapha state, meaning your
disrupted, leading to fatigue,		body feels slow and heavy. To
depression and potential ill		counteract kapha’s influence, it’s
health. The good news is,		best to wake as early as possible
introducing some simple yogic		and do stimulating activities such
rituals (known in Ayurvedic		as exercise or lively mental tasks.
philosophy as dinacharya) into		Ayurvedic physicians and yogis
your day, can reconnect you		recommend waking at sunrise.
with your bodyclock and help		At first, you’ll probably need to
you find your flow again. As		set your alarm to do this but
simple as taking a morning		eventually, your body will learn to
shower or practising meditation,		wake naturally with the daylight.
here are the changes you can		Give it a try tomorrow, you’ll be
make today.		surprised how good you feel!

Be grateful

It’s natural to feel a bit

grouchy when you first wake

up, especially if you’re not a morning person. But research shows that making a conscious effort to foster a sense of

gratitude in your waking moments can turn your mornings around,

flooding your mind with positive

thoughts and removing the negative emotions we often carry with us into our working day. Every

Practising

“	morning when you wake, jot down
gratitude in	three things you feel grateful

for that day, however small. For

your waking

example, it could be gratitude for

your home, for cuddles with your

moments can

pet, the prospect of breakfast or the sunlight shining through

turn your

your window. Don’t worry if doing

mornings

this feels unnatural or repetitive.

Persevere and you’ll be amazed

around

the difference it makes to your life.

It’s best to leave two hours between

“

eating a meal and doing yoga so stick

to warm water and lemon or herbal

tea before your practice

	Freshen up	Activate your digestion	Stretch yourself
	Probably the first thing you do	There’s a good reason why	Now is the perfect time to
	after eating breakfast or before	yogis start their day with a cup	start your morning yoga routine.
	leaving the house is clean your	of warm water and lemon.	It will gently wake up your body
	teeth. But, according to Ayurvedic	Warm water acts on the intestinal	and mind, remove sluggishness,
	medicine, the best time to	tract, helping to stimulate the	lift your mood, ignite your
	cleanse your mouth is before you	digestion and kickstart your	digestive fire and bring focus for
	eat in the morning. A combination	metabolism in the morning.	the day. Listen to your body and
	of oil pulling (swilling coconut or	Meanwhile, the slice of fresh	choose a selection of yoga
	sesame oil around your mouth	lemon or squeeze of juice helps	poses (p38) or sequences
	for 10 minutes before spitting it	reduce inflammation in the body	(p102) to suit how you feel today,
	out), tongue scraping (cleaning	and provides valuable vitamins	mentally and physically. If you
	your tongue from back to front	to keep you well. Try making the	have time, follow up your physical
	with a tongue-scraper device)	swap from your regular cuppa	practice with some Pranayama
	and tooth brushing, is said to help	tomorrow and see if you notice	(breathing exercises, p118) and/or
	remove toxins that accumulate	the difference.	meditation (p122) to help set your
	in your mouth overnight from		intention and ground yourself for
	your body’s metabolic processes.		the day ahead.
	Not only do these techniques	Bathe well
	leave your mouth feeling fresher,	Bathing or showering in the
	they can also boost your health	morning isn’t just a practical way	Breakfast wisely
and wellbeing.		to freshen up for the day ahead.	We all know the expression
		Yogis believe it energises your	‘breakfast like a king’ but yogis
		body, clears your mind and brings	believe you should always eat
		a sense of holiness to your day. If	a light, healthy breakfast. This
		you have time - perhaps at the	avoids straining your digestive
		weekend - begin by massaging	fire which only comes into full
		your body and scalp with warm	force in the middle of the day
		oil (try coconut or sesame oil).	when kapha time has ended. It’s
		This practice is known as	always best to leave two hours
		abhyanga and boosts your	between eating a meal and doing
		circulation and energy while	yoga so stick to just warm water
		aiding detoxification, lowering	and lemon or herbal tea before
		stress and easing muscle tension.	your morning practice, and then
		Follow your massage with a	enjoy breakfast after you finish
		mindful shower or bath, spending	when your appetite will be strong.
		a few minutes enjoying the	Opt for healthy choices such as
		refreshing sensations and sounds	fruit, muesli, grain porridges or
		of the water as you wash.	vegetable juices.

Morning rituals

TIP

Ayurvedic physicians recommend waking at sunrise.

Biographies

MEET THE EXPERTS

We hope you’ve enjoyed discovering the joys of morning yoga!

Meet the expert instructors who have contributed to this book

Laura	Hanna-Jade	Ali Roff Farrar
Gate-Eastley	Browne	Mindful mornings
Yoga sequences	Breathe into being	(page 122)
(page 108)	(page 118)
		Ali is a yoga
Laura has been	Hanna-Jade has	teacher,
teaching yoga	dedicated 10 years	mindfulness expert,
for 20 years after falling in love	to studying, practising and sharing	wellness editor, author, and
with the way the practice kept	natural healing. After leaving the	Wellness Director at Psychologies
her grounded during her previous	music industry, she spent four	magazine. Her debut book The
life in the music industry. For	years studying bio-medicine,	Wellfulness Project (Aster) is out
many years, a daily Ashtanga	naturopathy and nutrition, before	now. Ali is passionate about
practice sustained her. In addition	travelling to India where she	combining the western sciences
to assisting her teachers at	met her spiritual teacher who	of psychology, neuroscience
Triyoga in London, Laura trained	introduced her to rebirthing and	and coaching with the eastern
with Brian Cooper and Nawajyoti	breathwork. Hanna-Jade trained	philosophies of meditation,
at Union Yoga in Edinburgh.	in traditional Hatha yoga (200	mindfulness and yoga to cultivate
She added to the 200hr Yoga	hours) and ayurvedic studies in	true wellness of body and mind.
Alliance certification with	the Himalayas, continuing to live	In addition to holding a BSc Hons
Vinyasa flow training with	and serve at the ashram. Later,	degree in Psychology, Ali is a
Shiva Rea, annual retreats with	she qualified as a therapeutic	qualified 200hr Yoga Alliance
her teacher Clive Sheridan	practitioner in integrative	Certified teacher and soon to
and workshops with other	breathwork with schools including	qualify as a mindfulness teacher
inspirational teachers. In 2020,	Rebirthing, Transformational	for stress and chronic pain. Ali
Laura completed her Meditation	Breath and Bio-dynamic	also runs a yoga, mindfulness
Teacher Training with Cyndi Lee	Breathwork & Trauma Release	and fitness retreat and brunch
and Restorative yoga training	System, plus sound healing with	company with her husband.
with Adelene Cheong. She has	the Acutonics system and is a Reiki	Together, they are founders
now fully embraced her own	master. Hanna-Jade is founder of	of online wellness platform
online teaching. For Laura's class	Embodhi Breath and offers classes	Wellfulness (mywellfulness.com).
schedule and more information	and workshops worldwide. Visit	For more information about Ali,
visit lauralotus.co.uk.	embodhibreath.life.	visit aliroff.com.

Aki Omori

Props

Yoga instruction

+Yoga Matters(yogamatters.com) +Manduka (manduka.com)

Aki is a yoga teacher with more than 20 years’

+Gaiam (gaiam.co.uk)

experience. She is also a leading Restorative yoga	Online yoga
expert, somatic movement therapist and educator.	+Laura Gate-Eastley (bookwhen.com/

lauralotus)

Aki practised yoga for many years with Clive

+Triyoga (Triyoga.co.uk)

Sheridan, Donna Farhi and Erich Schiffmann. She teaches regular

+Re:Mind Studio (tv.remindstudio.com)

classes at Triyoga in London as well as providing private yoga

Find a teacher

tuition, online classes, teacher training, workshops and international	+British Wheel of Yoga (bwy.org.uk)
retreats. For more information and details of Aki’s classes, visit	+Yoga Alliance (yogaalliance.co.uk)

akiomori.blogspot.com.

-minute

morning

Want to feel your best every day?

The secret is to start your morning with yoga.

Proven to boost energy, focus your mind and strengthen your body, yoga can help you perform at your best. And all you need are 10 minutes!

Yoga	-Minute Morning Yoga offers a selection of yoga

poses and speedy sequences that will set you up for

helps your body

the day ahead. Created by a top yoga expert, you’ll

become stronger.

find sessions that energise, focus, stretch and calm.

It eases tension,

PLUS:There are morning meditation and breathing mentally and

exercises to help deepen your practice.

physically

INSIDE

STEP-BY-STEP POSES	SEQUENCES FOR DAILY LIFE
MORNING RITUALS	BREATHWORK EXERCISES

You Can Download The PDF File for the Book From
Here

آخر الأخبار

10-MINUTE MORNING YOGA: Easy Moves To Wake Up Your Body and Mind Kindle Edition Download PDF Book





آخر الأخبار

10-MINUTE MORNING YOGA: Easy Moves To Wake Up Your Body and Mind Kindle Edition Download PDF Book





See also