If you work at a desk, then it’s important to fit as much movement into your day as possible to avoid a build-up of muscle tension, create space in your spine, and maintain your mobility.

Desk yoga is a great solution for when you need a reset between meetings, when you only have a few minutes and can’t get away from your desk.

“It’s one of the simplest and most accessible ways for people to build movement into their working day,” Pauline Alonso, wellbeing expert at Hussle tells Fit&Well.

After research from Hussle revealed the benefits of exercise for employee stress levels and productivity, the fitness platform teamed up with Yogaia to create a five-minute yoga flow you can do from your office chair.

Combining gentle stretches with mindful breathing, this five-move routine from yoga instructor Shanine Collinson is designed to release tension in areas that commonly become tight during the working day. The movements encourage circulation and better posture through your neck, shoulders, back and hips.

“You don't need to change into workout clothes or leave your desk,” says Collinson. “Just a few simple movements can help your body and mind recharge.”

How to do the five-minute desk yoga routine

You should aim to move every 60-90 minutes, so as well as getting up regularly, you can repeat this chair yoga routine whenever you need throughout the working day.

“It can help reduce stiffness, improve posture, and maintain your energy levels,” says Collinson

1. Wrist circles

Reps: 10 each way

Benefit: Improves mobility, increases range of motion and warms up your muscles and joints before returning to your keyboard.

How to do it:

• Sit or stand and extend your arms in front of you at shoulder height.
• Gently close both hands into fists, but don’t clench.
• Slowly circle your wrists in one direction for 10 reps.
• Repeat in the opposite direction.
• Keep the movement slow and controlled.

2. Seated sun salutation

Reps: 5 sweeps and 2 sun salutations

Benefit: Helps reverse the computer hunch by opening your chest and shoulders, lengthening your spine and gently stretching the back of your body through a forward fold.

How to do it:

• Sit with both feet firmly on the floor.
• Sweep your arms overhead as you inhale.
• Exhale and lower your arms in front of your chest, palms together.
• Repeat this five times.
• On your next exhale, fold forward from your hips, relaxing your upper body.
• Inhale to a halfway lift by placing your hands on your ankles, shins or knees and lengthen through your spine.
• Exhale to fold forward.
• Inhale, sweep your arms overhead.
• Exhale and bring your palms together in front of your heart.
• Repeat the last sequence.

3. Seated twist

Reps: 3 each side

Benefit: Improves spinal mobility, releases tension through the back and shoulders and gently stimulates digestion after long periods of sitting.

How to do it:

• Sit and cross your right leg over your left knee if comfortable, or keep both feet on the floor.
• Bring your palms together in front of your chest.
• Inhale to lengthen your spine.
• Exhale as you gently rotate from your waist to the right.
• For a deeper stretch, place your left elbow against the outside of your right knee and look over your right shoulder.
• Inhale back to center.
• Complete your reps on one side then repeat on the other.

4. Seated side lunge

Reps: 3 each side

Benefit: Stretches your inner thighs while encouraging movement through your hips and torso—areas that often become tight after sitting.

How to do it:

• Sit toward the front of your chair with your feet on the floor, hip-width apart.
• Step your right foot out to the side and extend your leg, as you raise both arms to shoulder height out to your sides.
• Return to the center.
• Repeat on the left leg.
• Continue alternating sides using smooth, controlled movements.

5. Deep side bend

Reps: 1 each side

Benefit: Lengthens the sides of your body, improves spinal mobility, and helps restore an upright posture by releasing tension created from prolonged sitting.

How to do it:

• Sit with your feet hip-width apart and your palms together in front of your chest.
• Turn your torso slightly to your left.
• Place the back of your right arm along the inside of your right leg.
• Place your left hand on your left hip.
• If it’s comfortable, reach your right hand toward your shin or ankle for a deeper stretch.
• Extend your left arm overhead then reach over your ear, palm facing down.
• Breathe deeply for a few breaths, feeling the stretch through your side of your body.
• Inhale to release the position and repeat on the other side.

Morning exercise is a fantastic way to start your day. For one, it ensures you fit in a workout before you look at your to-do list and convince yourself that you don’t have time.

While some people like to jump straight into challenging workouts, many of us prefer to ease into the day with something gentler, and yoga can be perfect for that.

It can also help to lubricate the muscles and joints after sleep, helping to ease any stiffness.

Adriene Mishler—better known to her more than 13 million subscribers on YouTube as Yoga With Adriene—recently shared a 12-minute practice designed to be done first thing in the morning.

But along with the physical benefits of morning yoga, Mishler adds a mental benefit by encouraging you to set an intention for the 10 minutes of movement that you can carry into the rest of your day.

How to do Yoga With Adriene’s 12-minute morning routine

You can follow along with Mishler’s YouTube video as she guides you through the routine in real time. Some of the exercises are done from a kneeling position, so if you have a yoga mat, it’s a good idea to roll it out to support your joints and make the routine more comfortable. If not, simply use a blanket or a towel.

How setting an intention in morning yoga has helped me

Mishler encourages viewers to set an intention at the start of this practice. She says that this should be an intention for the day, either a word or a sentence that you want to channel throughout the day. “You can always elaborate on it later,” she adds.

Setting an intention is a common yoga practice, but when I first started yoga, I wasn’t sure what this meant and found instructors could be purposefully vague, because setting the intention should be personal.

I wouldn’t want to set your intention for you, but in case an example helps spark inspiration, I’ve set an intention that’s as simple as “slow down” or “practice self-love”; or that’s specific to the day ahead, such as “take a moment for yourself” or “remember that work isn’t everything”.

I’ve found setting intentions during yoga really helpful. It provides me with some time to think over how I want to feel day-to-day and I have the whole practice to think about it and try and channel that in my movement.

For example, if my intention is to take more time to relax, I may skip some of the more difficult poses and spend more time in child’s pose.

As Mishler's morning practice is short and sweet, it’s a great way to try out setting an intention for your day if you’re new to the idea.

Of course, you can also simply focus on the stretches in the routine if you don’t feel like setting an intention and it should still help you feel less stressed, thanks to the relaxing benefits of movement.

With regular practice, yoga is a great way to improve your flexibility, balance and coordination. That said, some yoga poses can help relieve stiffness right away while still being gentle and accessible.

Melissa Leach, certified yoga instructor at fitness app Yoga-Go has shared four moves that will provide immediate relief for achy joints, and help you develop strength and mobility in the longer term.

“These yoga poses can be useful if you deal with joint stiffness or discomfort because they encourage gentle movement while supporting strength, mobility and alignment,” she says.

“By regularly working the muscles that support your joints, they can help make everyday movement feel more comfortable and controlled,” Leach adds.

Four yoga poses for stiff joints

Each move in this routine offers its own unique benefits.

“Poses like supported warrior one or bridge help strengthen key muscles like the thighs, glutes, or hamstrings, providing greater support for the knees, hips, and lower back, reducing unnecessary strain in those areas,” Leach explains.

“The flowing movements in cat-cow encourage the circulation of synovial fluid, which lubricates and cushions the joints,” she continues.

1. Cat-cow

Time: 30sec

• Begin on your hands and knees with your shoulders over your hands and your hips over your knees.
• Inhale deeply as you arch your back, gently lifting your chin.
• Exhale as you round your spine upward, tucking your chin toward your chest and your pelvis under.

2. Bridge

Reps: 5-10

• Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
• Rest your arms by your sides, palms facing down.
• Press through your feet to raise your hips.
• Keep your knees parallel and your chin tucked.
• Slowly lower to the floor, one vertebrae at a time.

3. Mountain pose

Time: 30-60sec

• Stand with your feet hip-width apart, your arms loosely by your sides. Use a wall or chair for balance if needed.
• Roll your shoulders back and down and tuck your chin slightly.
• Keep your knees soft, your thighs lightly engaged and tuck your pelvis in.
• Look straight ahead or close your eyes.
• Inhale to lengthen through your spine without leaning back or forward.
• Exhale, experience your whole body and breath.

4. Warrior one

Hold: 3-5 breaths each side

• Stand with your feet hip-width apart. Use a wall or chair for balance if needed.
• Step back with your left foot, angling your foot outward slightly and keeping your legs straight and hips facing forward.
• Bend your right knee over your ankle.
• Raise your arms overhead, palms facing inward.
• Hold, pressing your feet into the floor and reaching upwards through your fingertips.
• Reverse the movements back to the start, then repeat on the other side.

Tight hips are one of the most common complaints yoga teachers hear from their students, and unsurprisingly, sitting for long periods is often the culprit.

“Over time, prolonged sitting can cause your hip flexors to shorten as an adaptation—and that is usually what people mean when they say they have tight hips,” personal trainer and yoga teacher Cheryl McColgan tells Fit&Well.

This tightness can reduce mobility, impact movements like squatting and lunging, and make everyday activities like climbing the stairs harder.

McColgan’s three-move yoga routine for tight hips is designed to release tension, ease discomfort and combat the effects of prolonged sitting. And, it doesn’t take long to do—just five minutes.

It’s well documented that exercise snacking—breaking movement up into short bursts throughout the day—can boost fitness and support overall health, but McColgan reminded me that consistency is what makes the biggest difference.

“Research shows both stretching and resistance training can improve range of motion, but you have to be consistent with your workouts,” she adds.

McColgan, who is the founder of Heal Nourish Grow, recommends doing this short routine three to five times a week to reduce hip tightness and increase range of motion.

How to do the five-minute yoga routine

“For all these poses, aim for a gentle stretch sensation, not pain,” McColgan says. “Stop for any sharp pain, pinching in the hip joint, catching or numbness, and pay attention to any sensations that linger afterward as that can be a sign the stretch may not be right for your body.”

The moves:

1. Low lunge to half split
2. Kneeling side stretch
3. Reclined bound angle pose

1. Low lunge to half split

Time: 1min each side

Benefits: Targets your hip flexors at the front of your thighs. This move is especially helpful after long periods of sitting to ease tension and lengthen your hamstrings.

How to do it:

• Start on your hands and knees, then step your right foot forward between your hands. (Place a cushion under your left knee for comfort if needed.)
• Gently tuck your pelvis under to avoid arching your lower back.
• Lean forward over your front knee, stretching the front of your left thigh.
• Shift your hips back toward your left heel, stretching through the back of your right leg. Keep a soft bend in your right knee if needed.
• Flex your right foot and hinge forward from the hips over your right leg.
• Keep your spine long and straight to avoid rounding forward.
• Move between these two positions for one minute, then repeat on the other side.

2. Kneeling side stretch

Time: 1min each side

Benefits: Encourages movement through your hips and pelvis, releasing tension when your synchronize the movement with your breath.

How to do it:

• Kneel with your knees hip-width apart.
• Step your right foot out to the side, extending your right leg, so your toes facing forward and the inside of your foot on the floor.
• Reach both arms overhead, palms facing.
• Inhale and lengthen through your spine.
• Exhale to gently bend your torso to your right, reaching your right hand toward your right leg.
• Inhale to return to upright, arms overhead.
• Continue for time, then repeat on the other side.

Trainer tip: Move with the rhythm of your breath rather than trying to hold the deepest stretch.

3. Reclined bound angle pose

Time: 1min

Benefits: Provides a low-intensity stretch for your adductors (the inside of your thighs) and groin, while encouraging relaxation.

How to do it:

• Lie on your back and bring the soles of your feet together, letting your knees drop out to the sides.
• Place pillows, blocks or folded blankets under your thighs and knees for support if there is any strain.
• Rest one hand on your chest and the other on your abdomen to connect to your breath. Alternatively rest your arms on the floor by your sides, palms facing up.

If you want to work on your flexibility, posture and alignment, yoga has countless postures to offer. But what do you do if you’re short on time and can’t get to a class or do a full session?

Yoga teacher Puravi Joshi says that practicing one pose, even for just a few minutes a day, can help you experience some physical and mental benefits.

So which pose should you go for? "I would start with malasana – the yogi squat," says Joshi.

Also known as garland pose in English, it's different to a conventional squat, she says, because it involves sinking your hips much deeper than parallel and holding that position with your back upright. While this might be challenging if you have tight hips and ankles, it does lend some unique benefits.

"It works through the hips, strengthens your core and lengthens through your back," Joshi explains. "It can also help you to become aware of your shoulders and give you an awareness of your ankle flexion."

As well as helping to improve your mobility, Joshi says this pose can also aid with digestion. "For people who struggle with bloating or women who feel bloated around their luteal phase or menstruation period, this is a great pose to stimulate that area without it being too aggressive."

How to do the yogi squat (malasana)

Time: 3-5min

• Stand with your feet slightly wider than hip-width apart and your toes turned out at a comfortable angle.
• Slowly lower your hips into a deep squat, keeping your heels grounded and chest lifted.
• Bring your hands together at your chest and use your elbows to gently press your knees outward.
• Hold the position, breathing steadily, keeping your spine long rather than rounding forward.

Tips for doing the yogi squat

Understanding how to perform the yoga squat with correct form is essential for both preventing injury and getting the most out of the posture. Joshi shares the following form tips.

Knees: "Have your knees pointing out at roughly 45° to give yourself a little bit of room," she recommends. This, along with widening the distance between your feet, creates more space for your hips to drop lower.

Upper body: To help you achieve an upright position in your upper body, Joshi suggests becoming aware of your shoulder position. "Extend your arms out in front of you and have an awareness of where your shoulders are. With your arms out in front of you, you should notice if your shoulders are creeping up towards your ears or if they're relaxed, which is where they should be."

Props: "If it feels uncomfortable, you can prop yourself up with a block or a bolster," Joshi says. "Sitting on a block or a bolster can make this pose easier for someone who can't get their hips down that low, and it will still work the hip space."

Anyone who has experienced jaw tension will know just how painful it can be. It can impact your sleep, lead to headaches, and the pain—which can range from mild to severe—may impact your quality of life.

If you've tried a night guard or have quit chewing gum and you're still clenching your jaw or feeling tension and pain, then stress could be the culprit. Yoga is one way of addressing the root cause of stress.

Not only can yoga help lower stress levels and give you the tools to manage the demands of everyday life, but it can also actively relax and soothe your jaw muscles too. Regular practice can reduce the frequency and intensity of jaw clenching and the pain associated with it.

Serena Arora, a yoga therapist with over 20 years of experience, says there's a link between the jaw and the sacrum—the bone at the base of your spine.

"The sacrum and the jaw are intricately connected and mirror each other. When one is tight or rigid, chances are the other is too," Arora says.

While research on this phenomenon is still limited, one small study found that people who have chronic temporomandibular disorders (TMD), which causes jaw pain, had significantly different sacral positions compared with healthy individuals.

"This functional yoga therapy sequence will target and release both the sacrum and jaw," says Arora. "The focus is really to stabilize and strengthen gently.

Yoga to help soothe your jaw and sacrum

To do this routine, you'll need a tennis ball and a mat or a blanket to lie on.

1. Side and hip lengthening

Reps: 4-5 each side

• Lie on your back with your legs extended.
• Breathe slowly and feel your body in contact with the floor.
• Experience your breath, and try to soften your body with every exhalation.
• After a few rounds of breath, inhale and reach your right arm overhead while lengthening your right foot and leg away.
• Lengthen the entire right side of your body, especially around the hip and pelvis.
• Exhale and release.
• Inhale and repeat on the left side.

2. Spinal undulation

Reps: 4-5 each side

• Lie on your back and bend your knees, placing your feet on the floor hip-width apart.
• Place your arms on either side of your head on the floor with your elbows bent at 90°.
• Inhale and arch your spine, open your chest and bring your chin to your chest.
• Exhale and round your spine, pressing your sacrum into the floor and roll your chin and head back.
• Open your mouth to exhale “ha” loudly.

3. Windshield wiper sacral release

Reps: 4-5 each side

• Lie on your back with your arms by the sides of your head, knees bent and feet on the floor wider than hip-distance apart.
• Inhale and drop both knees to your right side, as you turn your chin to the left and reach your left arm overhead.
• Exhale and return to center.
• Inhale and repeat on the other side.

4. Half frog with jaw release

Reps: 4-5 each side

• Lie on your front, holding a tennis ball in your left hand.
• Slide your right knee out to your side, bending it at 90° angle.
• Using your hand, gently push your right buttock cheek down toward your heel, relaxing your right hip.
• Turn your head to the left, with your right facial cheek on the floor.
• Place the tennis ball at your temporal mandibular joint (TMJ), located where your jaw meets your skull next to your ear.
• Keep your jaw slightly open and relax your head into the ball.
• Roll the ball slowly from your TMJ to your right earlobe and back again. Breathe.
• Explore other parts of your jaw by rolling the ball around slowly.
• Repeat on the other side.

Optional progressions:

• Lift your torso enough to slide your left arm under your right armpit.
• Move your right arm behind your back, twisting through your torso to release through your sacrum.
• Breathe and repeat four or five times.

5. Neck release

Reps: 4-5

• Lie on your back and bend your knees, placing your feet on the floor hip-width apart.
• Place a tennis ball behind your neck, just below the base of your skull where your head meets your neck.
• Drop your chin toward your chest and return to the starting position slowly and gently.
• Repeat and breathe, focusing on unclenching your jaw.
• Lower your chin and hold while you slowly turn your your head side to side.
• Return to center and repeat the sequence.

6. Savasana

Hold: 4-5 breaths

• Lie on your back with your legs extended straight on the floor and your arms by your sides, palms facing up.
• Soften every part of your body from the crown of your head to your toes, focusing on your jaw, hips, sacrum, legs and arms.
• Hold for at least four to five breaths but stay for as long as you have time.

When your body feels stiff and achy, a good stretch can be the most satisfying thing to do. But stretching isn't just good for immediate relief—doing it regularly can also improve your mobility and reduce overall stiffness.

Yoga instructor Eloise Skinner says mat-based movements are a great way to experience these benefits, with the floor offering a supportive foundation.

“My favorite places to work for more of a mobility challenge are tabletop or lying on your back,” Skinner says. “I always come back to [them] for mobility and stiffness.”

Postures from both a tabletop position—on your hands and knees—and on your back can relieve stiffness in your hips, spine and shoulders, where tension can easily build up if you spend a lot of time sitting or working at a desk.

“They allow you to ground into the mat, which is good for nervous system regulation and feeling connected to your body,” Skinner explains.

Below, she’s shared three mat-based exercises to help reduce upper-body stiffness and support improved mobility. These postures move your spine through extension, flexion and rotation, and gently stretch and create space through your hips.

1. Cat-cow

Reps: 8

Skinner says: "This is a classic for any kind of stiffness in your shoulders and back. It involves two main movements of the back—flexion and extension. Flexion is the rounding of the back and extension is the backbend. And you can involve your neck too. People think it's a middle-body stretch but it's actually a full spinal stretch and you can really move your hips into it and include you neck."

How to do it:

• Start on your hands and knees, with your hands under your shoulders and knees under your hips, and your spine in a neutral position.
• Inhale, drop your belly toward the floor, lift your chest and gently raise your chin to look up.
• Exhale, round your spine upward, tuck your chin toward your chest and draw your belly in, pushing your palms into the floor.

2. Spinal twist

Time: 1min each side

Skinner says: "Start by circling your hips before twisting your leg across your body." This posture can be satisfying if you're experiencing back stiffness and it's a great way to mobilize your hips.

How to do it:

• Lie on your back with your legs extended.
• Bring your right knee to your chest, then slowly lower it onto the floor to your left, keeping both shoulders on the floor.
• Rest your left hand on your right knee and turn your head to your right if it feels comfortable.

3. Happy baby

Time: 1min

Skinner says: "This pose is really good for hip stiffness. Think about facing the soles of your feet to the ceiling. As well as holding the pose, try rocking side to side and straightening one leg then the other."

How to do it:

• Lie on your back and bring your knees toward your chest.
• Take hold of your big toes or the outsides of your feet. If that’s not comfortable, hold your ankles or shins.
• Move your knees and feet out to the sides and lift your feet so the soles face up.
• Gently draw your knees toward the outside of your ribs while keeping your lower back on the floor.
• Hold and breathe steadily.

Yoga offers a multitude of benefits and serves people who practice it in a variety of ways. For some, it’s just a good stretch, while for others, it’s a way of connecting mind, body and spirit.

Adriene Mishler, better known online as Yoga With Adriene, shared a 10-minute routine this week that promises to reset your nervous system, which got us wondering what that actually means?

Simon Smail, a GP (medical doctor) in the U.K. and medical director of Evergreen Medical & Wellness Clinic in Edinburgh, says that the nervous system referred to in this context is the autonomic nervous system, which manages the body’s fight-or-flight response.

“Nervous system regulation is popular shorthand rather than a formal medical diagnosis, but it broadly refers to how the body moves from a heightened state of stress to a calmer baseline,” he explains.

“Everyone has a nervous system that naturally moves between activation and recovery throughout the day, so in that sense we can all benefit from habits that support good regulation.

“People who feel chronically stressed, overwhelmed, anxious, burnt out and wired may benefit more than other people.”

This doesn’t mean you'll never get stressed again.

“The goal is not to be calm all the time, but to have a flexible stress response—you’re able to rise to challenges and then settle afterwards,” Smail concludes.

So, can yoga help to reset the nervous system?

Anything that helps you feel less stressed can support the nervous system, and yoga is a great stress relief tool for a lot of people.

“I think yoga can be really helpful because it combines several of the things we know can help support stress regulation: gentle movement, stretching, controlled breathing, and body awareness,” Smail explains.

How to do Yoga With Adriene's 10-minute nervous system reset practice

You don’t need any equipment to do this routine, but it is a practice that’s done entirely from a seated or lying position, so you might want to roll out your yoga mat.

You can also do this routine from a chair, according to Mishler, because the main focus of the routine is controlled breathing.

Regular yoga classes generally involve floor-based postures, but if getting down on to and up from the floor is uncomfortable, it doesn’t mean you can’t practice yoga.

Michelle A. Thielen, a yoga therapist and founder of faith-based teacher training school YogaFaith, has shared a yoga routine specifically designed to be done seated.

This routine takes a few popular yoga postures and modifies them for the chair.

“Practice with a sturdy, armless and wheelless chair,” Thielen advises. “Be sure all parts of the chair are on a non-slip floor. Placing the chair on a sticky yoga mat is best unless you are practicing on carpet. Feel free to keep non-slip tennis shoes on as you practice.”

Make sure you feel comfortable and supported while seated so place a block under your feet if your feet don’t touch the floor. You can also sit on a cushion or the edge of a folded blanket to elevate your hips.

While we’ve included suggestions for how long to hold or repeat poses, Thielen encourages you to take your time, and to breathe, connect and notice.

Five chair yoga poses for beginners

1. Easy pose (sukhasana)

• Sit toward the front of your chair with your feet flat on the floor or on a block or bolster.
• Place a cushion or folded blanket under your sitting bones for elevated hips.
• Focus on maintaining a natural spinal curve.
• Rest your hands on your thighs or in prayer position at your chest.
• Take five deep breaths, focusing on abdominal breathing.
• Inhale through your nose, filling up your belly, exhale through your mouth, exhaling loudly if you like.

Tip: Feel your ribs expand each time you inhale, and lengthen and exaggerate your exhalations each time.

2. Seated forward fold (paschimottanasana)

• Begin in easy pose. Inhale.
• As you exhale, fold your torso forward.
• As you inhale, return to easy pose.
• Continue for five breath cycles, or as long as you wish. Fold down over your thighs, reaching your hands toward your feet and the floor.

Tip: You can also reach your arms overhead during easy pose, then reach them forward as you fold forward.

3. Staff pose (dandasana)

• From an upright seated position, place your hands on the chair beside your hips.
• Press your hands into the chair to support extending your legs out in front—one at a time or both together.
• If you feel confident, raise your arms overhead.
• Hold for five breaths.

4. Seated spinal twist (vakrasana)

Reps: 5 each side

• From an upright seated position, inhale to lengthen your torso.
• Exhale, rotate your torso to the right bringing your left hand to your right knee.
• Inhale to return to center and repeat on the other side.
• Continue for five rotations on each side, or as long as you wish.

5. Seated savasana

• From a comfortable seated position, rest your arms on your lap, palms up or down.
• Support your back with a cushion if needed.
• Become aware of your whole body and breath.
• Stay for at least five breaths, or longer if you have time.

Tip: “Remember that savasana, while appearing simple, is often considered the most challenging posture as it requires complete surrender and stillness (when practicing as a final posture),” says Thielen. “This is also considered the most important posture as it allows the integration of your practice.”

If you find images of yogis standing on their heads or doing acrobatic poses an intimidating reflection of yoga, rest assured this isn’t the only way to practice it. Yoga is a wonderfully accessible form of exercise.

Melissa Leach, a yoga instructor and strength and conditioning coach at Yoga-Go, says it’s a great way to move your body as you get older.

“By the age of 60, the average person may have lost a significant amount of their total muscle mass, a natural age-related condition known as sarcopenia,” Leach says. “This decrease in strength can lead to reduced mobility, loss of balance, and an increased risk of falls and fractures.”

Yoga can help with this. “Yoga supports strength, flexibility, balance and mindfulness; and its low-impact nature makes it a great option for anyone over 60,” adds Leach.

“Regular practice helps maintain mobility, reduces stiffness in the joints, and strengthens muscles that support posture and stability, helping people move better and maintain their independence for longer,” she says.

The best yoga poses for the over 60s

Below, Leach has shared her favorite yoga poses for people in their 60s. You don’t need any equipment for the routine, although you may want to roll out a non-slip yoga mat for comfort and stability.

Despite being a relatively short routine, there are many benefits.

“Each of these poses helps to improve posture, balance, and body awareness by strengthening areas such as the legs or chest,” Leach says.

“This not only supports better mobility but also helps reduce the risks of falls that become more frequent with age.

“Other benefits include improved digestion and relief from stiffness, particularly in your back. Alongside these benefits, the focus on mindful breathing during a yoga practice is a powerful way to ease overall tension and reduce stress.”

The yoga routine is beginner-friendly and the timings Leach has suggested for each move are tailored to beginners.

If you’re more experienced or want to challenge yourself, you can gradually increase the time for each pose and the number of sets you complete.

1. Mountain

Sets: 2-3 Time: 20-30sec

• Stand with your feet close and your arms relaxed by your sides, feeling that your weight is evenly distributed on both feet.
• Engage your thighs slightly, lift your chest and lengthen your spine as you inhale and exhale.
• Roll your shoulders back and down, and reach your arms up overhead if comfortable.
• Hold the position, breathing deeply and steadily, grounding yourself through your feet and experiencing your whole body.

Make it harder: Increase your time in the pose to 40 to 60 seconds and eventually work up to one to two minutes.

2. Tree

Sets: 2-3 Time: 10-15sec each side

• From mountain pose, shift your weight onto your left foot.
• Focus your gaze on a fixed point in front of you.
• Moving with control, place the sole of your right foot on your inner left thigh, calf or ankle—wherever it’s most comfortable to balance, avoiding the knee.
• Bring your hands to a prayer position at your chest.
• Hold the pose, then switch sides.

Make it harder: Raise your arms and bring your palms together overhead to challenge your balance further. Once comfortable, increase your time in the pose to 20 or 30 seconds on each side, working up to 40 to 60 seconds.

3. Seated spinal twist

Sets: 2-3 Time: 10-15sec each side

• Sit on the floor with your legs extended.
• Place your right foot flat on the floor on the outside of your left knee.
• Place your left elbow on the outside of your right knee and twist your torso to face right.
• Hold the position for time, breathing deeply, then repeat on the other side.

Make it harder: Hold for 20 or 30 seconds on each side and build up to 40 to 60 seconds for three sets.

4. Cat-cow

Sets: 2-3 Reps: 5-6

• Get on your hands and knees with your hands under your shoulders and knees under your hips.
• Inhale as you arch your back and lift your tailbone and head.
• Exhale as you round your spine, tucking your chin and tailbone.
• Flow gently between the two moves, coordinating with your breath.

Make it harder: Work up to two sets of eight to 10 rounds, then two to three sets of 12 to 15 rounds.

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I’ve been practising yoga for more than 10 years and have worked with hundreds of teachers at studios all over the world. But I always come back to the routines Adriene Mishler posts on her Yoga With Adriene YouTube channel.

The routines are simple to follow and always make me feel better, physically and mentally.

Her latest video is a 12-minute routine for stiff hips. Since I regularly experience hips and lower back pain from working at a desk, I was excited to give it a try.

It’s a gentle routine, which is ideal for breaking up the working day, providing my body a break from sitting and my mind a break from thinking.

How to do Yoga With Adriene’s gentle yoga for tight hips

You don’t need any equipment for this routine, just a yoga mat or something comfortable and non-slip to lie on.

My experience trying Yoga With Adriene’s gentle yoga for tight hips

Despite being just 12 minutes long, this practice includes five of my favourite hip stretches.

The routine moves through cat-cow, child’s pose, low lunge, figure-four and butterfly. These are all beginner-friendly poses that activate different parts of the hips.

Mishler generally advises to hold the poses passively, which meant my muscles had time to relax and I could move even deeper into the stretch

By the end of the routine, my hips felt a lot less stiff and sitting at my desk was more comfortable. I’ll definitely go back to this routine as a simple but effective way to stretch my hips in future and I’d recommend it to anyone who wants to improve their hip flexibility.

I find sitting cross-legged far from comfortable. My hips feel tight, my groin and lower back quickly feel achy, and my knees remain well above the floor. This posture always reminds me that I need to do some hip mobility work.

So I asked Cesca Dinardo, yoga teacher and founder of wellness platform Align, how to improve my hip mobility and she recommended the following flow.

It should take five to 10 minutes, is suitable for all levels and requires only a yoga mat. A rolled-up towel or block can also be helpful if your hips are very tight.

Dinardo recommends moving slowly through these five poses, breathing deeply, and spending between 60 and 90 seconds on each side to experience the full benefits.

It can be particularly useful to incorporate at the beginning or end of your day, especially if you are a desk worker or someone who spends a lot of time seated.

Let me know in the comments how you find the flow and if the postures make a difference to your hip mobility.

1. Fire log pose

Hold: 5-8 breaths each side

• Sit on the floor, or on a yoga block.
• Place your left lower leg on top of your right in front of you.
• Sit upright, or fold forward slightly for a deeper stretch.
• Hold for five to eight slow breaths, then switch sides.

Form tip: Place a folded blanket under your hips for comfort or support.

2. Tiger pose

Hold: 5 breaths each side

• Get on your hands and knees with your shoulders directly above your wrists and your hips directly above your knees.
• Inhale and lift your right leg, keeping your knee bent.
• If your mobility allows, reach your left hand toward your right foot, and gently pull your right foot toward your head.
• Hold the pose for five deep breaths, then release and repeat on the other side.

Form tip: Avoid rotating your pelvis, keep your hips level with the floor.

3. Low lunge

Hold: 5 breaths each side

• Stay on your hands and knees with your shoulders over your wrists and your hips over your knees.
• Step your right foot forward between your hands.
• Sweep both arms overhead and press your hips forward and down.
• Lengthen through your spine and gaze forward or up.
• Hold for five deep breaths, then transition directly into the next pose on the same side.

Form tip: Keep your front knee directly above your ankle. Don’t allow it to move forward past your toes.

4. Extended side angle variation

Hold: 5 breaths each side

• From a low lunge with your right foot forward, place your right hand on the floor on the inside of your right foot.
• Keeping your left knee in place, move your left foot to the right behind you.
• Extend your left arm overhead, rotating your torso to face left.
• Take five deep breaths, then step back to your hands and knees.
• Repeat poses three and four on your left side.

Form tip: If reaching your elbow to the floor feels too challenging, place your elbow on a block or your knee.

5. Savasana

Time: 2min or longer

• Lie on your back with your legs and feet separated and your arms a little away from your body, palms facing up.
• Close your eyes and allow your hips to fully release and relax into the floor.
• Do not control your breath—just observe it.
• Stay in the pose for at least two minutes.

Form tip: Place a bolster under your knees for extra support if needed.

If you suffer from regular backache but can’t seem to find any relief from back stretches, the root of the problem could lie elsewhere.

According to yoga instructor Imogen Smith, tight hamstrings could be the culprit.

“When your hamstrings are tight, they can pull the pelvis down and under, and create a posterior tilt to the pelvis,” says Smith. This change in pelvis position puts extra stress on the spine.

Lower-back pain is a common complaint from Smith’s new clients at MoreYoga. Once she delves into a client’s “lifestyle and movement patterns” outside of the yoga studio, she builds a picture of the cause of the back pain.

“Prolonged sitting is a big one, as hamstrings stay in a shortened position for hours,” says Smith. She finds runners and gym-goers are especially prone, too, due to “repetitive training without lengthening the hamstrings.”

And she has one simple test to check if it is indeed the hamstrings that are the problem. “If people find that their lower-back pain fades or lessens through a forward fold with bent knees, then tight hamstring problems are likely related to the problem.”

Smith suggests three moves that can help release tension in your hamstrings. You can use them as standalone poses or as a sequence.

Yoga poses for tight hamstrings

The three moves that Smith recommends are:

1. Ragdoll/standing forward fold (uttanasana)
2. Seated head-to-knee pose (janu sirsasana)
3. Reclined hand-to-big-toe pose (supta padanghusthasana)

“I actually do ragdoll pose every single day, multiple times a day, as I find it provides instant relief to my back whenever I feel like I need it,” says Smith. “If I had one yoga pose I would recommend doing every day it would be ragdoll.

“However, a combination of these three moves will mean you are getting a good stretch through the hamstrings as well as the lower back—and release tension you might be holding in these areas.

“I think this is a nice sequence to do as a lunch break reset or a wind-down routine in the evening. I recommend doing it at least two or three times a week.”

1. Ragdoll/standing forward fold (uttanasana)

Time: 30-60sec

• Stand upright with your feet close together.
• Inhale as you lengthen through your spine.
• Exhale as you hinge at your hips to fold forward, drawing your chest toward your thighs. Bend your knees as much as you need.
• Let your head hang.
• For ragdoll: clasp your hands around opposite elbows and rock or sway your torso from side to side.

“Ragdoll allows you to passively lengthen your hamstrings,” says Smith. “As it is a forward fold with knees bent, and you allow your torso to hang, you’re not actively pulling on your hamstrings—gravity does the work for you. As your spine drapes and relaxes there is a decompression through the spine too.”

2. Seated head-to-knee pose (janu sirsasana)

Time: 30-60sec each side

• Sit on the floor with your legs extended in front of you or on a folded blanket to raise your hips for extra comfort.
• Bend your right knee and rest your right foot on the inside of your left thigh.
• Place both hands around your left leg, with a soft bend in your left knee and flex your left foot.
• Inhale as you lengthen through your spine and lift your chest.
• Exhale as you fold forward over your left leg, leading with your chest.
• Relax your head and neck and stay here for around five breaths.
• Gently roll your spine back up to the starting position and repeat on the other side.

Teacher tip: Use your inhalation to find more length in your spine, and each exhalation to fold a little deeper.

“Head-to-knee pose allows you to target one leg at a time and focus deeply on a single leg’s hamstrings, meaning you can level out imbalances a little better, and adjust intensity more precisely,” explains Smith. “When using your breath to lengthen your spine rather than rounding your back, you also decompress your lower back and spine area.”

3. Reclined hand-to-big-toe pose (supta padanghusthasana)

Time: 30-60sec each side

• Lie on your back with your knees bent and your feet flat on the floor.
• Bring your right knee into your chest, then extend your right leg up, flexing your foot, to stretch your right hamstring.
• Clasp your hands anywhere along the back of your right leg.
• Keep both shoulders flat on the floor.
• Gently flex your right foot toward you each time you exhale.
• Stay for about six breaths, then repeat on the other side.

Teacher tip: Extend through your left leg to deepen the stretch.

“This pose isolates your hamstrings without straining your lower back,” explains Smith. “As you are lying on your back, this can also help with nervous system regulation.”

From my perspective as a yoga teacher, there’s nothing that makes me sadder than seeing a student rush out of class before the final resting pose.

Savasana (pronounced shah-VA-sunnah) isn’t just a nice-to-have at the end of a session—it’s a posture that can be transformative for your nervous system.

It’s typically performed as a final resting pose at the end of a practice and is deceptively easy.

The pose is simple: lie on your back, legs and arms extended, arms just away from your sides, palms turned up to fully relax your shoulders and chest. Gently close your eyes and mouth and start to feel the weight and shape of your body connected to the floor and become aware of your breath for a few minutes. Placing your hands on your abdomen or chest can help you connect to your breath more easily.

Even though I tell my students it’s the most integral part of the practice, some still choose to leave early and miss out on its benefits.

Although it may look like it, savasana isn’t a nap or a chance to mentally catch up on your to-do list. In yoga, it’s called an active resting pose, meaning you physically let go while remaining awake and aware of your experience.

Your mind will naturally wander—you might find yourself wondering what you’re having for dinner—but with practice, you learn to observe those thoughts without getting caught up in them.

Practicing savasana regularly trains your nervous system to shift into a parasympathetic (rest and recover) state more easily, which can be useful when managing everyday stress out of class.

When you skip savasana and dash out quickly, eager to move on to the next thing, your energy will be activated and hurried. The point of savasana is to settle, feel grounded by connecting to your body and breath, and integrate all the benefits. Particularly if it’s been a physically challenging practice and your body needs time to recover.

If you’ve been lunging, balancing, twisting and bending, savasana is a chance for fatigued muscles to relax, and your nervous system to shift into a parasympathetic rest and digest state.

It’s a gift you give yourself after all the effort you’ve put in, so please don’t rob yourself of it.

Tips for a restful savasana

Support your lower back: If lying flat on your back feels uncomfortable, place a bolster (or a cushion) behind the back of your knees. This helps release lower-back pressure, making it easier to relax.

Stay warm: Your body temperature drops when you’re lying still, which might distract you from fully settling. Have a pair of socks, a jumper or a blanket to hand.

Block out distractions: It’s usually encouraged to have your eyes closed in savasana, but if you think you might be tempted to open them and end up staring up at the ceiling, use an eye pillow. It will block out the light and apply some gentle pressure, which may help you drop deeper into the pose.

Try a body scan: Once you’re comfortable, it can be helpful to do a full body scan. Bring your awareness to the tips of your toes and slowly work your way up your body to the top of your head. As you go, visualize each body part and use your exhalation to soften and let go into the floor.

Exit slowly: When it’s time to come back around after savasana, go slowly. Start by deepening your breath and wiggling your fingers and toes. Then hug your knees into your chest and roll onto your right side into a fetal position. Stay here for a few breaths, then gently sit up and leave when you’re ready.

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I work at a desk, so it’s not unusual to get to lunchtime, or even the end of the day, and realize I’ve spent hours on end sitting. It doesn’t make me feel my best, physically or mentally, and I know I’m not alone.

I’d love to make time for a daily workout or long walk, but it's not always possible. That’s why I’m keen to find small pockets of time to fit in movement where I can.

My favorite yoga instructor, Adriene Mishler—better known online to her 13.5 million followers as Yoga With Adriene—recently shared a routine that fit my needs perfectly.

It’s for people who spend hours sitting and it takes less than 10 minutes to complete. Plus, the whole routine is done standing, so you don't even need to roll out a yoga mat.

Watch Yoga With Adriene's yoga for people who sit all day routine

No equipment is needed for this routine—just enough space to stand comfortably and move your arms overhead and to the sides.

Mishler guides you through the practice so you don’t even have to look at your screen too much.

My experience trying Yoga With Adriene’s yoga for people who sit all day routine

This routine is simple and accessible and I came away feeling more relaxed with less tightness in my shoulders and hips.

The hip circles at the start provided immediate relief. Actively mobilizing my hips felt great, given that sitting for long periods reduces their range of motion.

The forward fold that followed felt like the most satisfying full-body stretch, releasing tension from my legs all the way to my upper back.

The routine also includes neck and shoulder stretches and a few short balancing poses synchronized with the breath, which has a calming effect on the nervous system.

Overall, it felt good to take a mini break and move my body gently without having to make time—or get changed—for a full workout or longer yoga flow.

It’s also a routine that’s simple enough to revisit anytime and I'd recommend it if you want to minimize the effects of too many hours at your desk.

Yoga instructor Imogen Smith has noticed a common issue that many of her clients complain about: tight hips.

And she’s not surprised by how widespread the issue is, because the causes of tension around the hips are plentiful, though for most people it’s the hours they spend at their desks.

“Long periods of sitting keep your hips in flexion (a shortened position), especially the hip flexors,” says Smith. “Weak or underactive glutes [your buttock muscles] mean that your hips or even hamstrings can tighten to compensate.

“We also hold a lot of tension in our hips if we are stressed or keeping in repressed emotions.

“Your psoas muscle in particular is linked to your nervous system, so when you are stressed for long periods, this muscle can stay subtly contracted.”

And although it’s a common problem among Smith’s clients at MoreYoga—which has over 40 studios across London—she has advice that could rectify the issue.

Smith has noticed that many clients concentrate on a lunge stretch to open up the hips, but she explains that this alone is not enough.

“Lunges are a great pose and one that I do pretty much every single day,” she says. “With the right engagement, they assist in both strengthening and lengthening the front of the hip and are really beneficial, particularly after physical activity involving the legs.

“Their pitfall, however, is that they really only target one area of your hips, which is the front of the hip—the hip flexors.

“I think a small sequence of three or four poses allows you to get a little deeper into the muscles, target different areas, and release any physical or emotional tension you are holding.”

With this in mind, Smith has created a four-move sequence that “targets all areas of the hips, not just one.”

Yoga sequence for tight hips

The four moves that Smith recommends are:

1. Seated butterfly
2. Reclined figure-four
3. Reclined butterfly
4. Yogi squat

Smith suggests doing these moves at least two or three times a week if possible.

“I would suggest this sequence as a good wind-down routine in the evening,” she says. “It will be a nice one to do before bed as it is all seated or supine, and will mean you relieve any tension you may have been carrying throughout the day.”

But if you’re short of time or find yourself in a tight spot during the day, Smith advises doing individual poses as you see fit.

“Yogi squat is a good one that you could do on its own throughout the day if you notice a tightness in your hips,” she suggests.

“I do this pose a lot in my home and it’s a key one I do before I begin my yoga practice or a lower-body workout. It’s also a must for me before going on a run.

“Reclined butterfly is also a lovely one to do on its own in bed, to release the hips and take a couple of moments or breaths to settle.”

1. Seated butterfly pose

Time: 30-60sec

• Sit on the floor or on a folded blanket or cushion to lift your hips.
• Bring the soles of your feet together and open your knees out to the sides.
• Interlace your fingers around your feet.
• Inhale, extend through your spine.
• Exhale, fold your head toward your feet.
• Hold for around six breaths.
• Gently roll back up and lift your head to return to an upright position.

2. Reclined figure four

Time: 30-60sec each side

• Lie on your back with your knees bent and feet flat on the floor.
• Place your right ankle over your left thigh.
• Gently press down on your right thigh with your right hand, or interlace your fingers behind the back of your left thigh, pulling your left knee toward your chest. You can also rock from side to side if that’s comfortable.
• Stay here for around six breaths, then repeat on the other side.

3. Reclined butterfly

Time: 30-60sec

• Lie on your back, bring the soles of your feet together and lower your knees out to the sides, keeping your feet on the floor.
• Place yoga blocks or a rolled-up blanket under your thighs for extra support if needed.
• Stay here for around eight breaths.
• Place your left hand on your chest and your right hand on your belly, to feel the movement of your breath.

4. Yogi squat

Time: 30-60sec

• Stand with your feet a little wider than hip-width apart.
• Turn your heels in and toes out.
• Bend your knees and push your hips back to lower your hips to your ankles. You can rise onto your toes if your heels won’t stay on the floor.
• Press your upper arms into your inner thighs and bring your hands into a prayer position in front of your chest.
• Gently sway from side to side.
• Stay here for around six breaths.

As you age, it's natural to lose some mobility, and the hips are where many people will experience stiffness. This is made worse by modern life’s habits spent sitting, further reducing their range of motion.

Fortunately, this isn’t irreversible. And, according to Yoga-Go instructor Melissa Leach, there's one pose that's particularly effective at mobilizing your hips.

"Mandukasana, or frog pose, is a hip-opening posture designed to stretch the groin, inner thighs, pelvis and hip joints to improve hip mobility and relieve lower-back tension," she tells Fit&Well.

“As you enter your 40s, muscles naturally begin to lose mass and strength," Leach explains. "Flexibility can also begin to decrease as joints become stiff."

“Frog pose promotes hip mobility and flexibility as it is an intense hip opener," she says. “It can relieve tightness caused by everyday activities such as driving, sitting or cycling."

It's not the most common yoga pose and the traditional version requires a base level of hip mobility. However, that doesn't mean you shouldn't give it a go.

Below, Leach has shared some modifications for people of all ages and flexibility levels, so you can experience the benefits.

How to do frog pose

Hold: 30-60sec

• Start on your hands and knees then slide your knees wider apart.
• Rest your lower legs flat on the floor.
• Adjust your shins so they’re parallel and your ankles in line with your knees, not flaring in or out.
• Lower your torso onto your forearms, keeping your chest open.
• Keep your core lightly engaged by squeezing your abdominals and tucking your pelvis.
• Gently push your hips back toward your heels, feeling a stretch in your inner thighs.
• Hold for 30 to 60 seconds while breathing deeply.
• To release the pose, walk your hands forward slightly and slowly bring your knees together again.

Good form is essential to getting the most out of this posture and avoiding injury. According to Leach, that means you shouldn’t push yourself and instead, respect your body’s natural limits.

“Rather than pushing your knees as wide as possible, only go as wide as what feels comfortable while maintaining proper tension and alignment,” Leach advises.

“Make sure your ankles stay in line with your knees with 90° angles at the joints,” she adds.

It can also be helpful to think about the direction of your hips, in order to practice good form. “As you move into the stretch, focus on pushing your hips backwards rather than dropping straight down, which can be a common mistake,” Leach says.

How to modify frog pose

Use a block to support your hips

If you have tight adductors (inner thighs) or limited flexibility in your hips, Leach recommends placing a yoga block or a cushion underneath your hips in the pose.

“This helps to reduce the pressure on your hips, alleviating any potential discomfort,” she explains.

Prop up your chest with a bolster

You can also place a cushion under your chest, which will further support stiff hips by reducing the intensity of the stretch, according to Leach.

Try a half frog pose

If this pose feels too challenging, Leach suggests trying a half frog pose, which involves keeping just one leg flat to the floor to your side, while stretching the other leg out behind you.

Sometimes the demands and stresses of modern life can feel overwhelming and difficult to step away from. Whether it’s notifications requiring immediate attention or anxiety about bills and the cost of living, there’s something most people feel stressed about every day.

The important thing is having ways to manage that stress so you’re not carrying it with you—because living with chronic stress can increase the risk of health conditions and reduce overall wellbeing.

Yoga teacher and founder of Recoupia, Maylen Arroyo, says that yoga is effective for managing stress.

She tells Fit&Well that yoga can relax the mind and release physical tension, giving you an opportunity to reset from a stressful event or regulate yourself after a busy day.

“Yoga releases tension stored in the body through relaxed movement, mindful breathing and stillness,” she says.

“Intentional, slow breathing triggers the parasympathetic nervous system—the part of the brain [and body] that tells it to relax and recuperate.”

She adds that, by connecting to the body and breath, yoga fosters an awareness of the moment that helps interrupt the cycle of racing thoughts, which can help you calm down when you’re feeling overwhelmed.

“Just five minutes of yoga a day can allow you to get in touch with how your body and emotions are feeling, and build from there,” she adds.

Next time you are feeling stressed, take 10 minutes away from your phone and try these three gentle yoga poses.

Let us know in the comments below how they make you feel.

1. Child’s pose (balasana)

Hold: 5 breaths

“The simplest and most comforting method to calm the body and mind is through child’s pose,” says Arroyo. “It gently stretches the back, hips and shoulders, and calms the nervous system.”

How to do it:

• Start on your hands and knees. Bring your big toes together and then widen your knees.
• Sit your hips back toward your heels and gently move your hands forward.
• Rest your forehead on the floor or on a block or pillow.
• Allow your chest to soften toward the floor, stretching a little further as you breathe deeply.
• Remain in the pose for at least five slow, deep breaths through your nose, or longer.

2. Legs up the wall (viparita karani)

Hold: 2min

“This is a remarkably soothing, reparative pose, particularly after a long day,” says Arroyo. “Moving the legs upward helps with circulation and tells the body right away to slow down.”

How to do it:

• Sit with one side of your body against a wall and your legs outstretched.
• Gently swing your legs up the wall and push your hips close to the wall as possible.
• Let your arms rest by your sides, palms facing up or down, or place a hand on your belly and chest.
• Hold the pose for a few minutes or as long as you like, breathing slowly and intentionally.
• To come out of the pose, gently reverse the movement and return to a seated position.

Trainer tip: “Focus on breathing diaphragmatically through your abdomen to stimulate the parasympathetic nervous system—the part of the nervous system that facilitates rest and relaxation,” says Arroyo.

3. Standing forward fold (uttanasana)

Hold: 5 breaths

“Forward folds are grounding and release tightness in your back and neck,” says Arroyo.

How to do it:

• Stand upright with your hands by your sides.
• Inhale as you sweep your arms overhead.
• Exhale as you hinge forward from your hips and fold your upper body over your legs, stretching your hands down toward your feet.
• Keep your knees slightly bent to support your back.
• Hold the pose for five slow breaths.
• Reverse the movement to slowly come back to standing upright.

Trainer tip: “Soften deeper into the pose with each breath, releasing tension without adding pressure to your position,” says Arroyo.

Some movements are so universally beneficial that they cross different disciplines and forms of exercise—the bridge is one of those movements.

You’ll see this foundational move showing up in a range of settings, from Pilates and yoga studios to gym workouts and physiotherapy appointments.

That’s because it delivers on several fronts: it strengthens the muscles in the back of your body (your posterior chain); it opens up and lengthens the hip flexors, counteracting the effects of sitting; and engages your lower-core muscles which support your spine.

I’ve always practised bridge and its many variations as part of my yoga and fitness training. Through my work as a personal trainer and yoga therapist, I’ve learnt to adapt this essential move depending on what the person I’m working with needs.

For instance, bridge can be broken down into mini hip tilts and lifts to develop a mindful connection to your pelvis and hip area.

Alternatively, you can advance the strength-building effects of this move by incorporating a single-leg march or adding resistance with a weight held on the hips.

Recently, in my weekly online yoga class, my yoga teacher introduced bridge pose with arms flow—a more dynamic variation that I hadn’t done for years.

This addition takes the well-known pose and adds an upper-body and chest stretch while still challenging your stabilizing muscles and hips.

Synchronizing the movement with long, deep breaths makes the move surprisingly calming too—so you get strength and relaxation in one pose. Here’s how to do it.

Bridge pose with arms flow

Reps: 3-5

• Lie on your back, with your knees bent, and feet flat on the floor and close to your buttocks.
• Start with arms by your sides, palms down.
• Inhale, slowly lift your hips high, engaging your lower core.
• Simultaneously raise your arms overhead to the floor behind you.
• Exhale, slowly lower your arms and hips back to the starting position.

Ensure your movement is totally synchronised with your breath—that could mean slowing down your arms as they have further to travel. Return your back and hips to the floor mindfully, one vertebrae at a time.

Do you ever feel like the hardest part of doing something new is taking the first step?

I certainly felt that way the first time I stepped into a yoga class. But, I was amazed to see people of all abilities, shapes and sizes enjoying themselves.

“Starting yoga can feel intimidating, especially if you think you need to be flexible, calm, or experienced before you begin,” says yoga teacher Anabella Landa. “The truth is that yoga meets you exactly where you are.”

If you’re not ready to step into a class, there are many at-home options you can try, including Landa’s 7-Day Beginner Yoga series on the ALO Wellness Club app. It features short, accessible flows that focus on foundational elements—ideal if you’re new.

Landa says it’s important to learn basic postures—such as hip openers, twists, balances and transitions—so you can build your confidence.

Here, Landa shares her five top tips for anyone who wants to start yoga but is nervous about starting, or indeed getting into their first child’s pose.

1. Let go of the idea that you need to be good at yoga

Landa explains that natural flexibility is not a prerequisite for starting yoga. It’s something even yoga teachers lack and is developed through consistent practice.

Similarly, she explains that a calm and peaceful attitude isn’t something you need to bring onto the mat. “It’s something you cultivate,” she says. “Spirituality isn’t a look. It’s not incense or aesthetic poses or knowing Sanskrit.

“Yoga is about building awareness and strength in your current body, not forcing it to look a certain way. If you’ve been waiting to feel ready, this is your reminder: you don’t need to be more of anything. You just need to begin.”

2. Start slower than you think you need to

“Many beginners jump into fast-paced flows and feel discouraged,” says Landa.

“Starting with foundational, slower-paced classes helps you understand body alignment and breath. That base makes everything else feel more accessible later.”

3. Feel the difference between discomfort and pain

“It’s normal to feel muscles working in new ways,” says Landa.

However, she encourages beginners to learn how to distinguish between sensation and strain. “Sharp, pinching pain or joint pain is not normal.”

Landa explains that this discernment is also a skill built over time and that you must first learn to tune into your body and listen—another fundamental element of yoga practice.

4. Focus on your breath, not the room

I’m sure we could all do with getting out of our heads a little, and Landa tells Fit&Well that experiencing your own practice in your own body—not worrying about anyone else—is the best way to experience yoga. This also takes time and practice.

“Comparison is common in studio settings or even online classes,” says Landa.

“If you shift your focus to your breathing, you’ll stay grounded in your own experience.”

“The breath is what makes yoga yoga, not how advanced the pose looks.”

5. Be consistent, not extreme

It’s easy to go all-in on your new hobby and nothing else, but this isn’t conducive to a healthy yoga practice. No matter how much you enjoy it, it doesn’t need to take over your entire life.

“You don’t need hour-long sessions every day,” says Landa. “Even 10 to 20 minutes a few times a week can build strength, balance and confidence.”

“Shorter sessions remove the pressure of carving out a full hour, and help you maintain momentum while still seeing real results,” she adds.

“Small, steady effort creates sustainable progress. On the ALO Wellness Club app, my Glow & Go series features classes that are 30 minutes or less, making it easier to stay consistent even on busy days.”

Yoga can be a great way to relax and unwind, especially after a stressful day. It can promote a sense of calm, making it easier to fall into a deep, restful sleep, according to yoga teacher Veronique Ory.

“Often worry, anxiety, or mental unrest linger in the body at the end of the day,” she explains. “Moving slowly with awareness allows that energy to soften and move through.

“At night, we’re not trying to stimulate the body, we’re inviting it to downshift.”

With this in mind, Ory has designed a short flow with gentle movement, breath and twisting to release physical tension while giving the nervous system space to settle.

“Gentle spinal movement and twisting help release tension from the day,” she explains, “while slow breathing encourages the nervous system to transition into rest.”

Before you begin, Ory recommends you take a moment to create a calming atmosphere by dimming the lights or lighting a candle. Dress in something comfortable and cozy, and silence any phone notifications.

“These small rituals signal to the body that the day is coming to a close and it’s safe to begin unwinding,” says Ory. “This short sequence helps the body process lingering worry or stress. Feel free to move through this flow as slowly as you wish.”

How to do the bedtime yoga flow

There are five poses in the flow:

1. Child’s pose
2. Cat-cow wave
3. Side stretch
4. Table-top with eagle legs
5. Gate pose stretch with thread the needle

There’s an extra, final seated, meditative pose to finish off the flow, which can also be done lying down. Some of the moves are repeated—such as a single cat-cow wave and child’s pose—which are added between each pose.

1. Child’s pose

• Kneel on a yoga mat.
• Lower your torso to the floor, resting your butt on your heels and your forehead on the mat.
• Extend your arms out in front of you, palms on the mat.
• Take a few slow breaths here, allowing your body to settle.

2. Cat-cow waves

• From child’s pose, lift your torso and hips into tabletop position, with your hands directly under your shoulders and your knees directly under your hips.
• Inhale as you lift your gaze and squeeze your shoulder blades together to open your chest. This is cow pose.
• Exhale as you round your spine, drawing your navel inward and dropping your gaze towards your thighs or stomach. This is cat pose.
• Repeat several times, flowing smoothly from cat to cow.
• Return to child’s pose before the next move.

3. Side stretch

• Move into a high kneeling position, with your hips directly above your knees and your back straight.
• Slowly sweep both arms overhead.
• Lower your left arm to the floor as you reach your right arm up, leaning to the left to feel a stretch along your torso.
• Repeat on the other side.
• Return both arms overhead, then lower back into child’s pose briefly.
• Flow through cat-cow again.

4. Tabletop with eagle legs

• Return to tabletop pose and cross your left shin over your right calf.
• Sink your hips back toward your heels and lower your head toward the mat.
• Come back to tabletop position, then repeat on the other side.
• Then come back to tabletop position and flow through cat-cow again.
• Return to child’s pose.
• Add another side bend here, keeping both arms extended overhead, leaning over to each side.
• Finish with cat-cow and child’s pose.

5. Gate pose side stretch with thread the needle

• Move into a high kneeling position again with arms extended overhead.
• Extend your right leg out to the side.
• Reach your right hand down the right leg and reach your left arm up and over your head, lengthening through the left side of your body.
• Cartwheel your hands down in front of you into tabletop position, keeping your right leg extended out to the side.
• Cat-cow and push back into child’s pose.
• Return to tabletop and move into thread the needle pose, reaching your left arm under your chest, extending it towards the right side between your right elbow and knee, allowing your left shoulder and head to relax toward the floor.
• Open your chest again by reaching the right arm straight up, then behind you.
• Counter this twist by coming onto your knees, placing the right hand on the floor and extending your left arm.
• Come into cat-cow and then child’s pose.
• Come back to kneeling and repeat on the other side.
• Move through one last slow round of cat-cow before settling back into child’s pose for a few quiet breaths.

6. Close seated

• Slowly roll up to kneeling and settle down into a comfortable seated position.
• Roll your shoulders back and down, resting your hands gently on your legs.
• Let your breath become steady and easeful.
• From here, you might linger in quiet meditation—seated or lying down—allowing your body to fully settle before sleep.

If you work at a desk or spend a lot of time sitting down like me, you’ve probably come to accept that aches and niggles in your neck and shoulders are an unavoidable part of life.

I’ve tried everything to try and improve my posture and upper-back pain: massage, Pilates, an obnoxiously loud vibrating device that attaches to my shoulder.

But somehow, I still find myself hunched over day after day, and the niggles in my neck and upper back always return.

One thing that provides immediate relief is yoga, so I was excited to see that Adriene Mishler—better known online to the 13 million subscribers her YouTube channel as Yoga With Adriene—has shared a new routine specifically designed for neck hump and upper spine posture.

Neck hump refers to a curve in the neck and upper back that many of us are now prone to, thanks to spending so much time looking down at our computers and phones.

I decided to try Mishler’s routine as a way to break up the working day and potentially reduce some of the discomfort that sitting at my desk causes.

How to do Yoga With Adriene’s routine for neck hump

All you’ll need for this practice is a yoga mat and a bolster. Mishler recommends using a rolled-up blanket if you don't have a bolster, but I decided to use a cushion. I also grabbed a spare cushion to help support my knees in some of the poses.

The practice takes just under 30 minutes and it’s fairly slow-paced, so as long as you’re wearing something you feel comfortable in, you probably don’t need to change into your workout gear.

My experience trying Yoga With Adriene’s routine for neck hump

The practice started in one of my favourite poses. It’s a variation of savasana (corpse pose), but with a block or a bolster—or in my case, a pillow—between the shoulder blades, which opens up the chest muscles.

I noticed that my upper body instantly relaxed in this pose and I felt a satisfying stretch in my upper back.

I didn’t think this pose could get any better, but Mishler advised bringing the arms into a cactus shape—with both elbows planted at the side of your body and your arms facing up at 90° degrees—and slowly moving your arms up and down. My body provided instant feedback, with my shoulders making a satisfying crunch.

The rest of the practice was made up of a mix of dynamic and static stretches, including cat-cow, puppy pose and cobra. They all felt really great for my upper back and neck.

Mishler then introduced another exercise I’d never tried before, which involved holding the arms overhead as if we were holding a beach ball while kneeling and then slowly moving them down to the side. I doubted it would have much of an effect, but I felt that same satisfying crunch in my shoulders and noticed an active mobilization in the joints.

The combination of upper-body stretches with some active mobility work left my upper body feeling a lot more relaxed than when I started. I suspect it’s an effective combination that will help to remedy postural issues over time, while also providing that immediate relief we all crave.

I’ll certainly be coming back to this routine, particularly during the working day as a break from my desk.

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It’s easy to think of yoga as just another workout, but this ancient practice was developed as a complete system for managing both body and mind. Although its roots go back thousands of years, it’s still something that can make a positive impact on our lives today.

If I’m having trouble sleeping or an anxious mind means I can’t settle, there’s one gentle pose I often use and recommend to my yoga therapy clients: flapping fish (matsya kridasana in Sanskrit).

This restorative bed pose is like a secret fix for calming my nervous system, especially when my mind won’t quiet down.

Physically, this pose lengthens and relaxes the front of your body while releasing tension from your lower back and hips. But the more profound effect happens through your breath—creating space in your chest allows for deeper breathing that signals to your nervous system that it’s safe to relax.

I discovered this pose about a decade ago when I was still attending in-person classes. My practice was rooted in classical yoga and my teacher would use flapping fish as a closing pose or to counter more dynamic movements and backbends.

The effect was transformative. After five or six rounds of slow breaths on each side, I experienced a nervous system settling that was almost like a natural sedative.

Since then, it’s become my go-to pose for managing sleeplessness, stress and tension, both physically and mentally. And research backs this up now, showing that yoga can improve sleep quality by activating your parasympathetic nervous system.

How to do flapping fish pose

Hold: 5-6 breaths or more each side

• Lie on your front with your forehead resting on your hands.
• Bend your right knee up to the side of your body, close to your chest.
• Keep your hips connected to the floor (or bed).
• With your hands interlocked or one palm over the other as a pillow, turn your head to the right.
• Angle your right elbow down so it’s close to your right knee, while your left elbow points up.
• Make any small adjustments you need to be comfortable and close your eyes.
• Hold for five or six rounds of breath, or longer if you prefer.
• Release the posture by returning your head and hands to the starting position then releasing your leg.
• Repeat on the other side.

Teacher tips: Once in the pose, focus on the front-of-body connection and slow, deep and long breaths. Aim for the same duration or number of breaths on each side.

Child’s pose—a position where you sit back onto your heels from kneeling—is a popular and relaxing yoga posture that has a huge number of benefits.

These include stretching and lengthening the spine, hips and thighs, releasing tension in the neck and shoulders, improving blood flow, stimulating digestion, and calming the nervous system.

But what if the pose causes discomfort in your ankles, knees or hips? It doesn’t mean you have to abandon the posture altogether.

If you can’t sit back on your heels, there’s a niggle in your knees or your feet won’t lie flat on the floor, modifications can help. I’ve had to use these myself when recovering from injury.

As a yoga therapist, I often share the modifications with my own clients. Many of them are quick fixes that don't require a huge change to the original posture.

Here’s how to change up your child’s pose to address common complaints.

If you can’t fold forwards

If you struggle to fold your upper body over your thighs and your forehead is not touching the floor, then you might have tight back muscles or limited hip flexion.

The fix: Widen your knees so there’s more space for your torso to fold down. You can also place a bolster under your torso for extra support.

If your forehead is still off the floor, rest it on an elevated surface like a cushion, yoga block or create a pillow with your hands.

I used this modification when recovering from a bulging disc and still use it now I’ve recovered because it’s so relaxing.

If your knees hurt

When your knees feel uncomfortable pressing into the floor, the surface you’re practicing on could be to blame. An inability to bend your knees fully may also be an issue.

The fix: Place a folded blanket under your knees for cushioning or practice on a bed for a softer surface for your joints.

Place a rolled-up towel in the crease behind your knees to release pressure.

If your ankles and feet are uncomfortable

Being able to point your toes (plantarflexion) is necessary to sink comfortably in child’s pose. Pain in your shins or the top of your foot might signal a limited range of motion here.

The fix: Regularly practicing pointing your toes up (dorsiflexion) and down (plantarflexion) can help increase the range of motion in your ankles and reduce discomfort over time.

Place a rolled blanket under your ankles for support or tuck your toes under.

If you can’t stretch your arms forward

Tightness in your shoulders and chest may be the culprit here if you can’t extend your arms fully forward.

The fix: Keep a bend in your elbows or rest your arms by your sides, palms facing up.

Yoga offers countless poses to improve physical health, balance, coordination, flexibility and strength. But there’s one I rarely see taught in modern yoga studios: squat and rise (utthanasana in Sanskrit).

For over 15 years, I’ve been a student at the Bihar School of Yoga. Squat and rise is one of its many classical postures, but I don’t see it practiced outside of India—despite it offering a wealth of benefits.

This standing staple strengthens your legs as well as your back, pelvis, hips and ankles. What I like most is that it features four progressive stages, making it accessible for a range of abilities and fitness levels.

I often practice squat and rise in the morning, enjoying its energizing benefits yet feeling a sense of stability and strength too. I include it in my refugee and asylum seeker classes for exactly these reasons.

If you’d like to give it a go, here’s how to do it.

Safety advice: This pose isn’t suitable for people suffering from uterine prolapse. If you’re pregnant, stick to the first two stages only.

How to perform squat and rise (utthanasana)

Sets: 3-5 Reps: 1-5 each stage

• Stand with your legs in a wide squat stance, toes and knees pointing out to the sides.
• Interlock your fingers and let your arms hang loosely in front of your body.
• Stage 1: Bend your knees and lower your buttocks into a quarter squat. Keep your knees tracking over your toes and your spine upright. Straighten your legs and return to standing upright. Repeat 1-5 times.
• Stage 2: Bend your knees and lower your buttocks about halfway down, then return to the starting position. Repeat 1-5 times.
• Stage 3: Bend your knees and lower your buttocks about three-quarters down. Then return to standing. Repeat 1-5 times.
• Stage 4: Lower your buttocks until your interlocked hands touch or are close to the floor. Avoid rounding your back or bending forward. Hold for a moment. Then return to standing and release the posture. Repeat 1-5 times.

For all stages: Inhale to start, exhale while lowering your body. Inhale to return to standing.

Make it easier: Beginners should only practice the stages that feel comfortable, performing five repetitions each. If you have knee problems, practice only the initial stages.

Make it harder: If you can perform stage four comfortably, perform each stage, one after the other, for five sets.

Neck tension can lead to all sorts of discomfort and pain including headaches, migraines, and shoulder and upper-back pain. It can also impact the quality of sleep, especially if you aren’t using a good pillow.

It’s important to keep moving even if there’s tension, but this can be difficult if it’s uncomfortable or you’re worried about causing further harm to the delicate area of the upper spine.

Luckily, there is a simple and accessible way to relieve this neck tension and you don’t need much to get started.

How to relieve neck tension with yoga

You can do this variation of the neck movements (Greeva sanchalana) yoga posture sitting or standing.

• Start by taking a deep breath in then releasing it slowly.
• Inhale again and as you exhale, turn your head to look over one shoulder, keeping your chin parallel to the floor.
• Allow your eyes to follow your neck rotation, looking as far as you comfortably can without strain.
• Take note of where you reach with your gaze.
• Hold, ideally until you yawn.
• Bring your head back to the center as you inhale.
• Repeat on the other side.

Once you’ve practiced this once on each side, try it again and see if you are now able to move your head and eyes further. Note where your gaze falls now.

You should find a noticeable difference, indicating tension in your neck has been relieved. Practice this posture for best benefits.

Why and how it works

This yoga pose stimulates the vagus nerve, which runs through the sides of the neck and innervates various muscles located there. Stimulating this area can activate the parasympathetic nervous system, shifting your body into a resting state and signaling to your body that you can relax.

This enables any tight muscles in your neck to relax and you may even yawn, another sign of entering a more relaxed state.

There’s also the benefit of simply turning your head slowly side to side (without looking back with your eyes if you find this uncomfortable) to release the muscles on the side of your neck (sternocleidomastoid), which tend to get tight and limit mobility.

If you spend hours of your day sitting, then tight hips, lower-back pain and a tight chest and shoulders might be familiar complaints—especially if you ignore your smartwatch’s reminders to move. But it doesn’t have to be this way.

Yoga can relieve tension in the body and destress the mind, so it’s a great option for anyone looking to feel better in their body. If you’re not moving as much as your body needs, then a few targeted postures can help.

Here are my favorite yoga postures for counteracting the nine-to-five slouch. They can be practiced individually or as a complete sequence.

1. Extended child’s pose

This is a nice, easy posture that stretches your sides, opens your chest, shoulders and hips, while gently lengthening your lower back.

Hold: 3-5 breaths

• Get on your hands and knees, with your knees wider than hip-width apart.
• Move your glutes back to your heels, keeping your hands on the floor.
• Stretch your arms and hands forward on the floor, lengthening through your spine.
• Straightening your elbows and raising your hands so only your fingertips are in contact with the floor will allow a deeper stretch through your shoulders and chest.
• Hold here for a few breaths, then walk your hands back to your starting position.

2. Pelvic tilt

This is a gentle way of loosening and mobilizing your lower back. When you sit all day, your lower back might remain in one position—slightly rounded. These pelvic tilts allow your back to move through other positions, producing a gentle backbend.

Time: 1min

• Lie on your back with your knees bent and feet flat on the floor, hip-distance apart.
• Exhale as you draw your stomach muscles in to flatten your lower back to the floor.
• Inhale as you release and allow your lower back to naturally curve.
• You can exaggerate this movement into a backbend, depending on how your back feels.
• Continue tilting and arching mindfully.

3. Supported fish pose (matsyasana)

Supported fish pose offers a lovely stretch to the front of the torso as well as opening the shoulders and chest. This supported backbend can feel great after slouching at a desk all day.

Time: 1min

• Sit on the floor with a rolled-up yoga mat or towel vertically on the floor behind you.
• Gently lower yourself onto the rolled support, which should lie along the length of your spine with your head also resting on it.
• Use a cushion behind your head for added support if needed.
• Place your arms by your sides, palms facing up, stretching your chest and the fronts of your shoulders.
• Keep your knees bent or straighten your legs.
• Hold for as long as you’re comfortable.
• To release the posture, roll to one side and press yourself up.

4. Cow-face arms (gomukhasana)

Sitting at a desk all day closes the chest and fronts of the shoulders. This pose reverses that position.

Hold: 3-5 breaths each side

• From either standing or sitting, inhale and raise your right arm overhead.
• Exhale, bend your elbow and place your right hand between your shoulder blades, palm facing you.
• Inhale and raise your left arm out to the side.
• Exhale, bend your elbow by your lower back, bringing the back of your hand to your middle back, palm facing outward.
• Clasp the fingers of your right hand with your left, if you can.
• Otherwise, keep the hands separated and breathe.
• While holding the pose, aim to bring your top elbow closer to your head, and your bottom elbow further up your spine.
• Hold for a few rounds of breath.
• Release gently and repeat on the other side.

5. Warrior 1 (virabhadrasana 1)

When you sit for prolonged periods, your hip flexors can become tight. Warrior 1 offers a great release for this area.

Hold: 3-5 breaths each side

• From standing, inhale and take a large step back with your right foot. Avoid placing it directly behind your left foot, but to the side slightly to help you maintain your balance.
• Keeping your hips facing forward, place your hands on your hips.
• Angle your right foot out slightly, pressing your right heel and outer right foot into the floor for stability.
• Exhale, as you bend your front knee and lower your hips.
• Keep your weight evenly balanced between your feet.
• Keep your back leg strong and straight to stretch your hip flexors.
• Raise your arms overhead.
• Hold for a few breaths, then slowly lower your arms back to your hips.
• Step your back foot forward.
• Repeat on the other side.

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When stress or a busy mind keeps me awake or disturbs my sleep, there’s one breathing exercise that helps my body and mind unwind naturally—and one my yoga therapy clients now love too.

The secret is in shifting the body from a wired, activated state (your sympathetic mode) to your resting parasympathetic state (your body’s natural relaxation response). The trick to doing this is simply by extending your exhale longer than your inhale.

By consciously controlling your breath like this, it sends powerful signals to your brain, through the vagus nerve, telling it you’re safe to relax into sleep. As you focus on the rhythm of your breath, you might notice your body soften and your thoughts slow down.

This simple breathwork practice is not only great for getting restful sleep, it can also be used anytime and anywhere you feel overwhelmed.

How to do the long exhale

• Lie or sit in a comfortable position.
• Connect to your body’s position by feeling the points of contact between you and the surface you’re on.
• Place your hands on your abdomen, if you wish, to feel the movement of your breath. Otherwise rest them by your sides, palms facing up to relax the shoulders.
• Soften your eyes and mouth, and follow a few rounds of natural breath.
• Start to count the length of your inhale and exhale.
• After a few rounds, gradually extend your exhale longer than your inhale.
• Extend by a couple of counts or longer without strain.
• After five or 10 rounds, notice how you feel. Repeat as necessary.

Expert tips: Find a rhythm that feels natural and sustainable. If you inhale for a count of four, exhale for a count of six. Stay with that rhythm or extend it without forcing it.

You can practice this so it becomes a regular part of your bedtime routine or use it when you need to. The more you practice it, the easier it will become for your body to settle into a more restful state.

It’s not unusual to wake up with tight muscles, stiff joints and sluggish energy—after all, your body has been relatively still for hours.

There are a few simple yoga poses I do myself to release built-up tension—no need for a yoga mat or to find time for a morning yoga routine.

These three yoga poses ease tension in your spine, hips and shoulders, and stimulate circulation gently, all in just a few minutes. It also creates a few calming, mindful moments before the day begins.

I recommend them to others, too. I’m a yoga therapist and I’m always looking for simple ways to help my clients integrate wellness practices into their lives, especially if they’re managing a health condition.

1. Bridge

Reps: 3

Why it’s good: It releases tension in your back and hips, boosts blood flow and strengthens muscles in the back of your body.

How to do it:

• Lie on your back with your knees bent and feet flat on the bed, hip-width apart.
• Place your arms by your sides, palms facing down.
• Lift your hips upward, squeezing your buttocks at the top.
• Hold for a moment.
• Release back to your starting position slowly and gently.
• On your final repetition, hold the top position for a few breath cycles, then slowly release.

2. Lying twist

Reps: 3 each side

Why it’s good: The lying twist releases spinal tension from your lower back and stretches the thoracic spine. It also aids digestion and lymphatic flow by stimulating circulation in your abdomen.

How to do it:

• Lie on your back with your knees and feet together, knees bent and feet flat on the bed.
• Place your hands loosely behind your head or by your ears.
• Inhale, then exhale as you drop your knees to the left and turn your head to the right.
• Inhale as you return to center.
• Exhale and repeat on the other side.
• Continue, alternating sides with each rep.

3. Sphynx

Reps: 3

Why it’s good: This slight backbend stretches your spine through gentle extension. It also stretches your chest, neck and shoulders, and gently energizes your body.

How to do it:

• Roll onto your front with your legs extended behind you.
• Place your hands flat on the bed by your ears, elbows bent and below your shoulders.
• Set your shoulders back and down.
• Inhale as you press into your forearms to lift your chest a little off the bed, keeping your shoulders back and down.
• Exhale, lower back down with control.
• On your final repetition, hold the extension for a few breath cycles, then slowly release.

You’ll have read or heard the instruction a thousand times, but how do you actually engage your core and what does it look like in practice?

That’s something certified yoga teacher Leanne Lent from fitness app Yoga-Go wanted to demystify recently when she shared a video on Instagram.

In the post, Lent demonstrates what most people do wrong, sucking in her stomach and clenching her abdominal muscles.

She then reveals how to actually brace your core with a close-up of her stomach. This time, there's no obvious sucking in of her tummy. She continues to breathe normally.

It’s a subtle change, but it can make a world of difference.

“To engage your core effectively, you're aiming to create support around your spine, especially between your ribs and hips, using your deep core muscles,” Lent tells Fit&Well.

“A lot of people think it means sucking in, but that actually just creates tension and limits your movement and breath.”

When asked by one follower about what to do with the lower belly, Lent gives a clear example of how to engage the core.

“Rather than the sucking in sensation, you can engage your core by imagining you are bracing for a light punch to the stomach, tightening the muscles around your waist, and activating the pelvic floor.”

Here, Lent elaborates on what to do—and what not to do—to effectively engage your core muscles and protect your spine when exercising.

Watch Leanne Lent’s video

Use these three tips to effectively engage your core

1. Soften your belly

Lent says the best way to access your core is to start with your breath.

Inhale gently, then as you exhale, draw your lower belly in.

“Imagine wrapping your waist inwards rather than tensing your abs,” she says. This provides natural support through your torso without over-bracing.

“You want to feel a subtle, 360° engagement—not just at the front, but around your sides and back too.

“This helps protect your spine, improves your posture, and makes your movement feel more stable and intentional.”

2. Keep breathing

The cardinal error when bracing the core is sucking in your stomach and holding your breath.

“It might look like you’re engaging your core, but what’s really happening is tension, not engagement,” says Lent, explaining that you should instead keep breathing naturally.

“Pulling your belly in too hard can actually stop the deeper core muscles from working properly.

“It can create pressure in your lower back, especially if you’re doing it while moving or exercising.”

3. Stay loose

Another common no-no is clenching everything, says Lent.

“Glutes, abs, even shoulders—when you do that, you lose the ability to move freely and breathe properly, which just makes everything harder and less effective,” she says.

“True core engagement feels supportive, but not rigid.”

If someone is struggling to find that connection, Lent encourages them to imagine they are preparing to carry something heavy.

"There’s a subtle brace, but you’re still able to move and breathe.”

How to engage your core in practice

To highlight what effective core engagement should look and feel like in practice, Lent provides two examples—one a fundamental yoga pose and another a common strength exercise.

“In something like a downward dog, without core engagement, you might feel your lower back sag or your ribs flare, which can make your shoulders work harder than they need to," she explains.

“When you switch your core on, your spine feels more supported, your movement feels more connected and it becomes easier to hold the pose without strain.”

The same issues arise when performing a squat.

“Lack of core control often shows up as the chest dropping forward or the lower back over-arching," says Lent.

“When your core is engaged, your spine stays more neutral, you’ll feel more balanced and the whole movement feels smoother and stronger.”

Give these two exercises a try today and let us know in the comments below if you can feel the difference.

High-stress situations can impact the body and mental stress can inadvertently lead to physical issues—because our minds and bodies are intrinsically linked, even if we’re not aware of it.

Dr Karen Thomas is a physical therapist and air force veteran, who has worked with front-line personnel and emergency responders for 20 years. She has seen firsthand how the body holds stress, translating it into muscle tension and even increasing injury risk.

She tells Fit&Well that a stress-management practice she has found particularly useful is yoga.

“Yoga is a mind-body technique that helps promote relaxation not only mentally but also physically,” she says.

“Restorative poses, like the three I’ve selected as my favorites, are especially respected for supporting a parasympathetic state in which the nervous system can recover or reset—helping you feel more grounded, balanced and centered.”

The parasympathetic nervous system is in charge when your body is at rest, as opposed to the high-alert “fight or flight” mode when the sympathetic nervous system takes over.

When we experience times of high pressure or stress, it can be difficult for the body to switch back into a relaxed, recovery state, leaving us feeling wired, jittery and uncomfortable as the sympathetic nervous system stays in charge.

Even if you’re not dealing with the stress levels of soldiers or paramedics, you can still get stuck in a stress response. Holding tension in your body over a prolonged period can lead to sleep problems, digestive issues and more.

Thomas recommends these three yoga poses to help calm your mind and body, and soothe your nervous system, switching it back into a more restful state.

1. Child’s pose

Sets: 2-3 Hold: 60sec

Why Thomas recommends it: “This pose offers a very grounding benefit to the nervous system, helping it transition into a more parasympathetic state—the rest and digest state—in which we can begin recovering from the day.”

How to do it:

• Get on your hands and knees, then move your knees out to the sides—the wider they are, the more intense the stretch will be for your lower back, hips and inner thighs.
• Move your hips toward your heels, resting your forehead on the floor or on a pillow.
• Reach your arms forward, palms down, or rest them by your sides.
• Practice slow, deep breaths for one minute or more.

2. Happy baby

Sets: 2-3 Hold: 60sec

Why Thomas recommends it: “If you hold a lot of tension in your shoulders, low back, and/or hips during the day, the happy baby pose is wonderful for promoting a release of muscle tension in addition to downregulating the nervous system for an added stress-relief benefit.

“Adding some gentle rhythmic rocking back and forth while in this pose further gently mobilizes or massages the spine, which can feel really good after a long day of seated or standing work. It also acts as a self-soothing mechanism by tapping into the vestibular system [located in the inner ear and responsible for balance] and engaging the parasympathetic system.”

“Performing happy baby pose sends signals to your brain that reduce anxiety, stress and communicate that all is well—letting the brain know you’re safe.”

How to do it:

• Lie on your back, with your knees bent and feet flat on the floor.
• Bring your knees up toward your chest, one at a time.
• Hold your big toes or the insides or outsides of your feet. Alternatively, hold onto your ankles or shins.
• Gently draw your knees toward your armpits, allowing your legs to widen and the soles of your feet to face up.
• For an added spinal massage, gently rock back and forth in this pose.
• Hold for 30-60 seconds, continuing to breathe slowly and deeply.

3. Legs up the wall

Sets: 2-3 Hold: 1-3min

“By lying on your back and elevating your legs against a wall or couch, you’re using gravity to help promote relaxation,” says Thomas.

“This pose not only activates the parasympathetic nervous system, but it also aids in the recovery of low-back pain and tension relief, reduces swelling in the lower legs, and fosters improved lymphatic drainage. This pose also offers an optimal position for practicing diaphragmatic breathing to further support mental and physical relaxation.”

Thomas advises those diagnosed with glaucoma, or conditions that cause excessive fluid retention (such as congestive heart failure, kidney failure, liver failure, or high blood pressure), to avoid this pose.

How to do it:

• Sit side on to a wall.
• Swing your legs up as you gently lower your back and head to the floor.
• Place a pillow under your head for spinal alignment and comfort.
• Adjust your distance from the wall to allow for a bend in your knees if needed.
• Rest your hands on your belly or by your sides, breathing slowly and deeply for one to three minutes.
• Release the pose by bending your knees, rolling onto one side and coming into a seated position.

How confident do you feel going up a flight of stairs? Do you take steps one at a time, or are you sure-footed enough to stride up without hesitation?

Your sense of balance is something you probably won’t think about much until you lose it, but it’s something everyone should be working on.

“Balance isn’t just a physical skill, it’s an attitude of attention, inner steadiness and calm,” says Yoga-Go yoga teacher, Amanda York.

She explains that our mind-body connection is important and your mind follows your point of focus.

“When the mind scatters, the body wobbles. When attention settles, the body follows,” she says.

Joint instability, injury or mobility challenges can all impact balance, but so can a lack of practice, confidence and concentration.

“In my decade and a half teaching yoga, I’ve noticed that balance poses are often especially desired by more mature students, for obvious reasons such as aging bones and natural muscle loss,” she says.

“But in truth, these poses serve everyone. Whatever your age, sex or ability, balance work cultivates strength, stability and confidence that support daily life.”

Standing poses also build strength and stability in the legs, back, core and hips, as well as provide psychological benefits.

“By bringing attention to any standing balance, you naturally become more aware of your posture and center of gravity.”

With regular practice, you’ll strengthen your muscles and teach your core to engage properly, which will enhance yoga practice and support everyday functional movement.

Here are three balance poses York recommends.

1. Tree pose

Hold: 5 breaths

York chose this pose to teach foundational stability and a grounded presence.

“Tree pose teaches you how to stand firmly on one leg while maintaining a sense of ease,” she says.

How to do it:

• Stand upright, with your feet together and weight evenly distributed.
• Shift your weight onto one foot, and place the sole of your other foot on your standing inner thigh, calf or ankle—not your knee joint.
• Focus your eyes on a steady point on the floor in front of you.
• Bring your palms together in front of your chest or raise them overhead.
• Press your standing foot into the floor for stability, engaging your core and focusing on your breath.
• Hold for five steady breaths.
• Release the posture with control, then repeat on the other side.

Expert tips:

• Externally rotate your lifted thigh from your hip.
• Keep a micro-bend in your standing knee if needed.
• Practice near a wall for support.

2. Warrior III

Hold: 5 breaths

This pose improves core strength, focus and full-body integration. “Building from the grounding of tree pose, warrior III challenges you to balance while the body extends in opposite directions,” says York.

How to do it:

• From standing, take one step back into a high lunge.
• Shift your weight into your front foot, looking down at the floor in front of you for balance.
• Hinge forward from the hips, leaning forward with your torso and raise your other leg behind you, keeping it straight.
• Raise your arms forward at the same time, creating a straight line from your hands to your heel, creating a T-shape with your body.
• Engage your core and breathe deeply for five breaths.
• Release with control and repeat with your other leg.

Expert tips:

• If you find it difficult to maintain your balance, keep your hands on your hips.
• Lift your back leg only a little until your strength and balance develop.

3. Half moon pose

Hold: 5 breaths

This pose improves lower-body strength, torso openness and full-body awareness.

“Half moon expands on the alignment of warrior III by inviting rotation, spaciousness and confidence,” says York.

How to do it:

• From standing, step your right foot forward, turning your left foot 90° counterclockwise.
• Hinge at your hips, shifting your weight onto your right leg and lowering your torso.
• Place your right hand on the floor or on a block.
• Lift your back leg until it’s parallel to the floor.
• Rotate your torso to the right, extending your left arm upward.
• Look down for stability, sideways for a challenge or at your raised hand.
• Hold for five breaths.
• Release with control and repeat on the other side.

Expert tips:

• Use a block under your supporting hand.
• Slightly bend your standing leg.
• Flex your lifted foot to help stabilize your hips.

Most of us know that nagging feeling of stiff, unhappy shoulders.

This discomfort can be caused by all kinds of things, but hunching over a laptop all day is a common culprit.

I’m a yoga instructor and my go-to move for relieving tight shoulders at the end of the day is eagle arms.

You can instantly feel your muscles releasing as you enter the pose, which targets the shoulders, upper back and arms.

How to do eagle arms

Eagle arms, known in Sanskrit as garudasana, can be practiced either sitting or standing.

I like to do a few shoulder rolls before entering the pose.

Here's how to do it.

• Inhale and lift your arms out to the sides to shoulder height.
• Exhale and bring your arms in front of your chest.
• Inhale and bend your elbows.
• Exhale and cross the right elbow over the left.
• If comfortable, hold the base of your right thumb with your left hand. Alternatively, press the backs of your hands together.
• Move your hands away from your face and lift your elbows slightly, while keeping your shoulders down.
• Take three to five breaths here before untangling your arms.
• Finish by rolling your shoulders forward and back a few times.
• Repeat the exercise, but this time placing your left elbow over the right.

What if I can’t do eagle arms?

If you don’t have the flexibility to cross your elbows over in front of your chest, you can try an alternative approach—by wrapping your arms around yourself and giving yourself a big hug.

Simply place your palms on opposite shoulders and take a few deep breaths. This will help you stretch the same set of muscles.

If you find this too difficult, another alternative is to use some form of resistance to stretch your shoulders.

You can stand with your hands against a wall, arms extended, and try to bring your chest toward the wall without bending your elbows. You should feel your shoulder blades come together. Try doing this 10 times to relieve tension in the area.

As a certified personal trainer, I understand the importance of stretching, but like most people, I struggle to find the time to do it.

However, when I returned to exercise after having my baby, I realized my hips and thighs had become super tight.

This was impacting my ability to move freely, so I decided to get serious about flexibility training.

I wanted to find something straightforward that I could do regularly, and I thought the happy baby yoga pose looked ideal.

“Happy baby is safe to do daily,” physical therapist Dr Karena Wu told me when I asked for her advice. “It’s a gentle stretch that opens up the lumbopelvic area and uses gravity to assist.”

With the sign-off from the expert, I was ready to go.

How to do the happy baby pose

• Lie on your back with your knees bent and feet flat on the floor.
• Bring your knees to your chest.
• Grab your feet or ankles.
• Spread your knees and feet apart and gently push against your hands until you feel a stretch in the inner thighs.
• Hold this position for 30-60 seconds.

My experience

Here’s what happened during my month of happy baby stretches.

I had to modify the position at first

Pregnancy really affected my mobility, so I couldn’t do the standard form of the stretch on my first few attempts.

Fortunately, I was able to modify the position by holding on to my calves instead of my feet. As the days passed and my mobility improved, I was able to grab my feet and deepen the stretch.

Running started to feel better

When I first started to run again postpartum, I noticed that my hips and back would start to ache almost immediately.

I pulled back on distance and interspersed a few walking intervals, but that still didn’t help.

Halfway through my happy baby month, my back and hips started to feel more open.

I could run for longer distances with less stiffness and pain, and was even able to increase my speed. By the end of the month, I was able to run a 5K without too many issues.

My pelvic floor symptoms improved

I dealt with some minor prolapse after childbirth, which caused a feeling of pelvic floor heaviness and a bit of pain.

My own physical therapist had suggested adding happy baby poses to my recovery program, but admittedly I hadn’t been consistent.

Doing the stretch every day for a month did a lot to relieve the symptoms I was having and motivated me to be more compliant with my other therapeutic exercises.

It’s easy to misunderstand yoga and think it’s only for the lean and bendy. In fact, yoga is a practice of awareness so anybody can do it.

I’m a yoga therapist and I work with adults living with long-term health conditions and movement disorders. That means adapting mat-based yoga practices for their needs.

If, like many of my students, you can’t get up and down from the floor, you use a mobility aid or you’re simply more comfortable moving from a chair, you can still enjoy a full yoga class seated.

Here are three popular poses I’ve modified—all you need is a sturdy chair and enough space around you to move your arms.

How to do the chair yoga poses

1. Seated triangle (upavistha trikonasana)

The seated version of triangle pose is more gentle on your hips and inner thighs than the standing version but still promotes flexibility through the hips, shoulders and chest.

Reps: 3 each side

• Sit on your chair with your knees and feet wide apart.
• Extend one arm down on the inside of the same knee, palm facing outward.
• Reach the opposite arm overhead, looking up at the hand if it’s comfortable.
• Hold for a few breaths and release the position on an exhalation.
• Return to center and repeat on the other side.

2. Seated side bend (parsva sukhasana)

This is a side bend variation of the goddess pose. It releases tension from the waist and side body, supports flexibility in the spine and engages the core.

Reps: 3 on each side

• Sit on your chair with your knees and feet wide apart.
• Lean one forearm on your thigh.
• Raise your opposite arm overhead.
• Keep both sit bones connected to the chair as you lean over into a side bend.
• Hold for a few breaths.
• Return to center and repeat on the other side.

3. Seated goddess pose (upavistha uttkata konasana)

This is still a power pose from seated, although it won’t have the same intensity in the quads, legs and feet. Focus on your breath and feel your arms, shoulders, back and abdomen engaged.

• Sit on your chair with your knees and feet wide apart.
• Raise your elbows out the sides to shoulder height, fingers pointing up, palms facing out.
• Feel your shoulder blades engaged and chest lifted.
• Hold for a few breaths, feeling the openness in your upper body.

I blame the walking lunges.

Last week I ran my first solo HYROX race in London. It was fun, at first. Until my lack of adequate preparation caught up with me during the penultimate workout station.

Every few walking lunges, with a 45lb sandbag over my shoulders, sent my quads into an uncomfortable spasm.

I just about managed to shake off the cramp and get round the rest of the course, but over the next few days delayed onset muscle soreness (DOMS) bit in a big way.

I tried some gentle active recovery. I tried using a massage gun and compression boots. I stretched, rehydrated and replenished with copious helpings of carbs and protein (aka pepperoni pizza).

But, ultimately, a five-minute pre-bed yoga flow I discovered on Instagram got me back on my feet—ironically by getting me off them.

What I thought of the yoga flow

This four-move routine from yoga teacher Leanne Lent via Yoga-Go, is designed as a bedtime flow to improve sleep quality.

I found the legs up the wall pose especially helpful to relax my central nervous system, boost circulation and make my legs feel generally less heavy and tender.

According to a 2024 review of research, this happens through lymphatic drainage and the flow of deoxygenated blood from the legs, back to the heart (aka the venous return), helping reduce swelling and clear lactic acid.

Lent holds this pose for 60 seconds, but I extended it for two to three minutes, which felt like it did the trick. After a light pins-and-needles sensation in my feet and calves, a soothing wave of relaxation came next.

Child's pose that followed eased tension in my chest, hips and lower back.

I found the reclined butterfly pose a bit challenging for my hips, so I would recommend popping bigger cushions under each knee if you need it.

The reclined twist was a nice way to finish, helping mobilize my thoracic spine and get more blood flowing around my body.

How to do the five-minute bedtime yoga flow

Legs up the wall

Time: 60sec

• Remove the pillows from your bed and shuffle your buttocks close to the wall or your headboard.
• Extend your legs straight up against the wall.
• Lie back, relax and breathe deeply.

Child’s pose

Time: 60sec

• Kneel with your knees wider than hip-width apart and a pillow in front of you.
• Sit your butt back onto your heels, then fold forward, pressing your chest into the pillow.
• Reach your arms forward, rest them on the pillow or place them by your sides.
• Breathe deeply into the stretch.

Reclined butterfly pose

Time: 60sec

• Lie on your back with two pillows on either side of your hips.
• Bend your knees, place the soles of your feet together and let your knees drop onto the pillows.
• Breathe deeply into the stretch.
• Adjust the height of the cushions for your mobility.

Reclined twist

Time: 60sec each side

• Lie on your back with your knees bent, legs together, arms extended to the side and spine neutral.
• Slowly and with control, lower your knees to the right until they rest on the bed, or as far as is comfortable.
• Hold for time, then repeat on the other side.

I had every intention to move my body and take an energetic step forward in 2026, but that wasn’t what happened.

I have an energy-limiting illness and I woke up tired, despite sleeping for nearly 12 hours (and, unfortunately, missing the New Year celebrations). I could barely drag myself downstairs to make breakfast, so a brisk five-mile walk was out of the question.

Desperate to do something, I looked for New Year meditations to try. Something that would make me feel better about myself, without taxing my dwindling energy supplies.

I did this guided meditation by yoga YouTuber Ally Boothroyd on New Year’s day, and it helped me flip the script on a disappointing start to 2026.

Although it’s quite a long meditation (I tend to favor 10-minute mindfulness meditations), I wasn’t pressed for time and was able to focus fully for the 35-minute duration.

How to do the practice

My experience of the practice

It looks back as well as forward

I appreciated the time Boothroyd spent acknowledging the year that had just passed.

I had an unhappy 2025, and my mind is firmly focused on the coming year, but taking a moment to reflect and take stock of what I’d learned was surprisingly valuable. This meditation allowed me to make peace with the previous year as well as set an intention for the new one.

It can feel uncomfortable to try practicing gratitude for something you didn’t enjoy, but Boothroyd frames it as a necessary part of moving forward without ties or regrets. Maybe I’m not grateful for hardship, but I’m grateful to put it behind me.

It honors rest

Often, we look to the new year with a new sense of purpose, but this can be difficult to maintain through the colder months.

Boothroyd makes a point to highlight the value of practicing in a cozy setting and says that the meditation should be warm and comfortable. I listened to the video in my bathtub, giving myself the calming experience of floating in warm water at the same time.

Afterwards, despite not actually sleeping, I felt rested and calm. The time spent breathing deeply and experiencing the gentle meditation allowed my mind to stop racing and settle for the first time since early December.

Sometimes it feels as though sleep is just a portal to the next stressful thing, while time awake spent being mindful, meditating or consciously doing nothing can give you a different kind of rest you’re craving.

Yoga Nidra—the form practiced here—is also known as the yogic sleep, and allowed me to access a deeper level of rest.

The visualization exercises are easy

I sometimes struggle with guided meditations, especially when asked to visualize certain settings—my brain isn’t very good at staying still. Thankfully, I found this meditation easy and accessible.

Boothroyd runs through some basic visualization exercises, with mental pictures of a green sprouting bud and an emerging butterfly, but mostly she just asks the listener to imagine light.

This imagined light is incorporated into a body scan and helps to visualize the things we want for the coming year.

It guides you to another type of New Year’s goal

Boothroyd makes it very clear that this isn’t a practice designed to motivate or energize you. It’s about gratitude, rest, gentle self-acknowledgement, and identifying deeper values and goals.

Instead of setting physical fitness goals, you are invited to consider the deepest desires of your heart.

What characteristics would you like to see more of in the coming year? What values would you like to embody?

Boothroyd suggests holding a single word such as love, trust or vibrancy in your mind and repeating it three times to set the intention firmly in your thoughts.

I chose peace and ease as features I’d like to experience and embody for the coming year.

We are reminded that we are part of a whole

From images of a starry night to bringing your attention to the smallest cells of your body, Boothroyd gently leads us through the different layers of existence in this meditation.

She encourages us to imagine the largest thing we can, then the smallest, and then see ourselves in these things.

I liked this approach. It felt as though my ego was the least important part of the meditation and, more importantly, of next year. This made me feel a little more like a part of something.

In particular, picturing all my cells, all the small fragments of myself that come together to become me as a person, was oddly calming.

Seeing myself as a tiny speck of something larger can help shrink and rationalize my problems. If everything is less important, it becomes less scary.

The most wonderful time of the year is also, often, the most bloated time of the year. While all the delicious food, drink and downtime can be rejuvenating, it can leave your body feeling sluggish.

Thankfully, some gentle movement is an easy way to aid digestion and feel more energetic.

“Natural remedies like yoga can help you process food more efficiently and ease digestive issues, allowing you to fully enjoy Christmas,” says Melissa Leach, a certified yoga instructor at Yoga-Go.

Below, Leach shares four yoga poses that will help relieve bloating as and when you feel it. It’s also worth practicing these poses regularly to improve your overall circulation, digestion and prevent symptoms.

Four yoga poses to relieve bloating

1. Wind relieving pose

“Wind relieving pose directly targets bloating by gently compressing the abdomen, and the repeated hold-and-release movement helps to release trapped gas,” says Leach.

“Additionally, the compression stimulates bowel movement, relaxes the abdominal muscles and can provide immediate relief from cramping and digestive discomfort.”

How to do it:

• Lie on your back with your legs extended.
• Gently bring one knee toward your chest, clasping your hands around your shin or knee.
• Hold for 20 to 30 seconds.
• Switch legs and repeat before bringing both knees in together, hugging them to your chest for a final time.

2. Half pigeon pose

“When practicing half pigeon pose, you are gently compressing one side of your abdomen, which stimulates the digestive organs and encourages gas to move through the intestines, helping reduce bloating,” says Leach.

“This pose also releases tension in the hips and psoas muscles, two areas closely linked to stress and digestive discomfort,” she says.

“By calming the nervous system, the body is able to increase blood flow to the gut, supporting smoother and more efficient digestion.”

How to do it:

• Start on your hands and knees, with your hands under your shoulders and your knees under your hips.
• Slide your right knee toward your right wrist.
• Keeping your right knee close to your right wrist, move your right foot toward your left wrist, as far as is comfortable.
• Extend your left leg behind you, keeping your left knee and left foot on the floor.
• Hold for 30 seconds to a minute, then repeat on the other side.

3. Seated spinal twist

“The twisting action in this posture is the main reason it is so effective in improving digestion,” says Leach.

“It massages the abdominal organs and when the twist is released, it increases blood flow to the stomach, liver and intestines, helping stimulate peristalsis and digestive secretions.

“This twist is also especially effective at helping gas move through the digestive tract, making it great for reducing bloating.”

How to do it:

• Sit on the floor with your legs extended
• Bend your right knee and place your right foot outside of your left thigh.
• Rotate your torso to the right, placing your left elbow outside your right knee
• Place your right hand on the floor behind you.
• Hold for 20 to 30 seconds, then switch sides.

4. Bridge pose

“As opposed to many other digestive-focused postures, bridge pose focuses on stretching rather than compression,” says Leach.

“By stretching the abdominal region, we can improve circulation to the digestive organs, helping them function better.”

“The mild inversion also allows gravity to assist intestinal movement and helps relieve congestion,” she says.

“This pose can help stimulate the thyroid gland, which plays a crucial role in regulating metabolism and digestive function, contributing to a reduction in bloating.”

How to do it:

• Lie on your back with your knees bent, feet hip-width apart and arms by your sides.
• Lift your hips, pressing your feet and arms into the floor.
• Hold for 20 to 30 seconds while breathing deeply.

If the festive season gets a little much and you find yourself feeling overwhelmed, one of the best things you can do is gentle yoga.

Gwenn Jones, yoga teacher and owner of Auburn Yoga Studio, recommends a restorative practice when dealing with stressful situations.

“Regular yoga practice brings joy, release, healing and applied wisdom,” she says.

Jones chose the three poses below with holiday overwhelm in mind.

Whether you have a big meal to prepare, family and friends to coordinate, or a long journey ahead, this quick practice will support your nervous system so you can face any situation with calm and composure.

As well as the restorative nature of the poses themselves, taking a moment for yourself, to refill your cup and focus on your wellbeing, might help you feel more resilient, however things turn out.

Try these poses the next time you feel stressed or need to unwind after a busy day. Let me know in the comments below how you get on.

1. Hip extension in relaxation pose

Hold: 10 breaths

How to do it:

• Lie on your back with your arms by your sides and knees bent.
• Place a yoga block horizontally under your sacrum at the shortest height, resting your hips on the block like a supported bridge pose.
• Extend one leg and, if your lower back is comfortable, extend the other leg.
• Relax your legs completely into this gentle backbend.
• Hold for 10 slow breaths.

Modifications:

• Use a cushion or a rolled-up towel or a blanket instead of a yoga block.

Why Jones recommends this pose: “Many poses that stretch your hip flexors use active muscles, like the back leg in a lunge,” she says. “This alternative hip flexor stretch is passive and directed to the deep psoas muscle, the upper hip flexor.”

“Your psoas at the front of the hip holds tension from daily posture, constant usage and stress. The psoas attaches from the lower spine to the femur (thigh bone) and crosses the pelvis.

“When the psoas tightens and shortens, it pulls on the lumbar spine, creating low back or hip pain. As the hip flexors lengthen, the entire front body stretches as well,” says Jones.

2. Legs up the wall

Time: 10min

How to do it:

• Lie on your left side with your knees bent and your buttocks close to the wall.
• Roll to your right onto your back and swing your legs up the wall—keep them slightly bent if your hamstrings are tight.
• Place a pillow or towel under your head if needed. Let your back naturally curve and rest your arms by your sides, palms up.
• Exhale, relax your shoulders and chest.
• Rest for 10 minutes, but if this feels too long, start with a shorter duration and gradually build up.
• To release the pose, bend your knees, roll onto your side and push yourself up.

Modifications:

• Practice on your bed to reduce pressure on your spine and hips—this is also good if you can’t get up and down from the floor easily.
• Elevate your hips with a cushion or block if needed.
• Bend and open your legs into a butterfly pose (see second picture).
• For deep relaxation, cover your eyes with a towel or sleep mask.

Why Jones recommends this pose: “Without a doubt, legs up the wall is the top yoga pose to erase a dismal day or an overloaded mind,” she says.

“Physically, it improves circulation and reduces swelling in the legs and feet. Remember, your feet are always your lowest point, whether you sit, stand or walk for long periods. Legs up the wall also brings relief from low-back pain or stiffness.”

3. Single-leg spinal twist

Hold: 10 breaths each side

How to do it:

• Lie on your back with your legs extended.
• Exhale and bring your right knee toward your chest.
• Place your left hand on your right knee and gently bring your right knee to your left side as you turn your head to your right.
• Keep your shoulders and upper back on the floor.
• Hold for 10 breaths, then release carefully and repeat on the other side.

Modifications:

• Rest your bent knee on a cushion or block for extra comfort.

Why Jones recommends this pose: “The one-leg supine spinal twist stretches the chest, arms, armpits, gluteals and hips,” she says. “Focus is required to enter and stabilize the pose and your core muscles will activate to hold the pose steady.”

“Once you land the pose, long, slow breaths induce healing. As the middle and lower back relax, your abdominal organs are massaged, which can also aid digestion.”

My knees are consistently achy and stiff during winter, so when the temperature drops, I start looking for new ways to strengthen them.

When I found this 10-minute standing knee mobility routine on YouTube, I had high hopes that it could help.

I liked the fact that I’d be able to slot it easily into my day, without the need to roll out a mat for any floor work.

In the routine, yoga instructor Tim Senesi runs through a warm-up and then recommends four exercises to strengthen knees.

Here’s what happened when I tried doing it three times a week for a fortnight.

The routine

You don’t need any equipment for this routine. If you do have knee sensitivity, get sign-off from your medical team before attempting this sequence.

My experience

1. My knees and shins felt more sore at first

Other mobility routines I’ve tried have eased stiffness instantly, but that wasn’t the case with this sequence.

After trying this routine for the first time, I noticed more discomfort around my knees and shins.

This was probably because my lower legs and knee-supporting muscles were being challenged in a new way.

I’d also done the routine after a heavy leg day at the gym, so my muscles were already fatigued.

However, after a few days, this soreness eased. I found that my muscles adapted quickly to the moves, and the exercises felt smoother and more controlled.

2. Stairs and hills started to feel easier on my knees

By the end of a fortnight, my knees were noticeably less achy after walking up stairs or inclines.

I didn’t feel that familiar tightness around my kneecap and I felt more comfortable pushing through my feet as I was walking.

The calf raises—especially the bent-knee version—seemed to make a real difference in how my knees handled pressure during daily movement.

3. Single-leg movements feel steadier

After two weeks, I noticed a big difference in how my knees felt during single-leg movements.

Exercises like the Patrick step stopped feeling shaky, and I could bend and straighten one knee without wobbling.

I also started to notice the difference during Pilates and strength workouts—lunges, step-backs and slow transitions felt more stable, and I felt more confident loading my knees.

Yoga instructor Tim Senesi recommends practicing this routine two to three times a week, and gradually increasing the repetitions of each exercise from 20 to 25. You can also progress to doing each move on a single leg.

After the changes I’ve noticed, I’m going to keep using this routine and follow these suggested progressions.

The best gifts for yoga lovers are the ones that feel good, are genuinely useful, and enhance their journey with this ancient mindful movement and wellbeing practice.

From beautifully engineered mats and soft-as-you-like supportive bolsters for restorative sessions, to accessories and self-care tools for deeper awareness both on and off the mat—such as journals, scent and calming teas—there’s something for every style of yogi.

With more brands now prioritising sustainable materials and thoughtful design, it’s also easier than ever to choose a gift that’s in harmony with conscious values.

Drawing on years of working as a yoga therapist and health and fitness editor, I’ve rounded up products that blend function, style and feel-good value across a range of budgets.

Whether you’re shopping for a festive gift, a birthday or simply want to extend a thoughtful gift to someone, there’ll be inspiration below.

Yoga mats

Accessories

Apparel

Stocking stuffers

I was first introduced to Adriene Mishler—better known as Yoga With Adriene—more than 10 years ago when I discovered her 30 days of yoga challenge in January 2014.

However, as I’ve gotten older and busier, committing to practising yoga every day for 30 days is no longer practical. Thankfully, Mishler’s January 2026 challenge is far more realistic, while still providing the opportunity for a new year reset we all crave.

The series is called Return and it involves four videos that Mishler will post each weekend. On the final weekend in January, Mishler will do a live class, with the intention of bringing her community together.

What does Yoga With Adriene’s Return series involve?

In the video announcing the series, Mishler says the series is an opportunity to “return to the thing that matters most”, explaining that it’s all about self-reflection and grounding.

The yoga instructor is encouraging her worldwide community to get involved with the series, which she says will provide “friendship and accountability partners across the globe”.

A video will go live every weekend in January and Mishler encourages people to follow the practice that week on any day that suits.

Each yoga practice has a different focus and Mishler has shared the following titles:

• Week 1: Sense
• Week 2: Ground
• Week 3: Listen
• Week 4: Center

Is Yoga With Adriene still doing a 30-day challenge in January?

Although Mishler won’t be sharing a new yoga video every day in January as she has in previous years, she will be putting together a digital calendar for the month.

The digital calendar will suggest one of Mishler’s YouTube videos for each day of the month, which will include the new practices.

How can I get involved with Yoga With Adriene's January series?

Mishler will be posting the yoga videos to her YouTube channel each weekend. Check back each week to find them, or subscribe to her channel to see them.

Mishler also has a newsletter, which you can subscribe to to receive the links to the practices once they are live.

Aging comes with many challenges, but loss of balance is one of the big ones.

If you struggle with dizziness, spatial awareness or are unsteady on your feet, then moving from standing to seated and the reverse, or up and down from the floor, can feel intimidating and even dangerous.

But there are many simple standing exercises you can do to work on your balance, says yoga teacher Veronique Ory.

“Many people struggle to get down on the floor because of limited mobility, reduced balance, knee or hip pain, vertigo, spinal issues, or recent surgeries,” she explains.

“Standing poses build functional mobility by strengthening the feet, hips, legs and core, while improving balance and proprioception. I’ve seen clients in their 90s regain steadiness and confidence simply through consistent standing-only sequences.”

Standing practices remove barriers, creating independence, confidence, and accessibility without needing props or a mat, which makes them more accessible to those who may not have much space.

If you’re short on time, Ory recommends integrating these movements into your day. You could practice while brushing your teeth, waiting in line or preparing meals if you don’t want to set aside a specific time for yoga.

Here are the three standing poses and how to do them.

1. Mountain pose

Sets: 2-3 Time: 5-10 slow breaths Rest: 10-15sec

• Stand with your feet hip-distance apart. Keep your knees slightly bent to avoid joint compression and have hands hanging by your side.
• Imagine roots growing evenly through all four ends of your feet, attaching you to the floor.
• Gently tilt your pelvis underneath you to lengthen your lower back and draw your ribs in slightly. Roll your shoulders back.
• Keep your chin level with the ground—ease your head gently back to counter a forward-leaning neck if this is an issue for you.
• Invite the breath to flow without force, creating stability without rigidity.

Benefits: “This grounded alignment helps improve posture, proprioception and balance, especially for older adults or anyone experiencing vertigo, knee sensitivity or general instability,” says Ory.

2. Tree pose

Sets: 2 Time: 5-10 breaths each side Rest: 10-20sec

• Begin in mountain pose and find a focal point to look at with your eyes unfocused.
• Transfer your weight slowly onto one foot and bring the opposite heel to your ankle. You can also slide your foot up to your calf or inner thigh if this is in your range. You can use a wall for support if needed.
• Grow your branches by extending your arms over your head. Let them move with the gentle feel of a breeze. Alternatively, you can extend the opposite arm to your raised leg and sweep it over your head for an added side stretch (pictured).
• If you wobble or fall, practice returning with softness and humor.

Benefits: “Tree pose develops single-leg strength, ankle stability, inner-thigh activation and deep focus,” says Ory. “It’s supportive for clients recovering from surgery or regaining balance and confidence.”

3. Chair pose

Sets: 2-3 Time: 5-8 breaths Rest: 20-30sec

• Start in mountain pose, then bend your knees and sit your hips back as if toward an imaginary chair. You should feel your quads and glutes engage.
• Keep your chest lifted and spine straight, bringing your palms together in front of your chest. You can also hold hands behind your back or use a strap for a heart-opening shoulder stretch here.
• Make sure to breathe steadily and keep your eyes focused forward.

Benefits: “Chair pose strengthens the legs, core, and posterior chain while supporting functional mobility,” says Ory. “It is helpful for daily movements like getting up from a seat, and functions to stabilize the spine.”

The three standing poses as a flow

Ory shared a suggestion for a flow to try if you want a slightly more intuitive way to move through the sequence of standing poses.

• Mountain
• Tree (standing on right leg)
• Chair
• Mountain
• Tree (standing on left leg)
• Chair
• Mountain

“Flow through once or twice for gentle strength, stability and functional mobility,” she says.

It's not your chair's fault—it's the inactivity that comes with most desk-based jobs that’s wreaking havoc on your back.

That's certainly been my experience, and certified personal trainer Carter Lee agrees.

"Sitting at a desk all day really does a number on your back," says Lee, a trainer at BetterMe.

"Your hip flexors get tight, your lower back locks up, you start rounding forward, and then you're dealing with that constant dull ache that just won't quit."

The remedy, he assures me, is to move.

"Just a few minutes of moving your spine and engaging your core helps get blood flowing again and loosens up those stiff spots."

Regular, bite-sized movement breaks, even for just a few minutes, can help counteract the effects of sitting all day.

The routine

To keep aches and pains at bay, Lee recommends a five-move chair yoga-inspired routine that's practical, gentle and mobilizes the spine through multiple planes of motion.

"What I like about these seated exercises is they're realistic," he explains.

"You don't need to change clothes, roll out a yoga mat, or block off half an hour. You can literally do them while you're thinking through a problem or between meetings."

Practicing them regularly, he adds, won't just offer your body temporary relief, you'll "retrain how you hold yourself, lengthening muscles that have become shortened from sitting, while taking pressure off your lower back".

Side flexion

Video: BetterMe

Reps: 4-6 each side

How to do it:

• Sit upright with your feet flat on the floor and your hands behind your head.
• Slowly, with control, bend your upper body to one side, then back to the center.
• Complete all the repetitions on one side, then repeat on the other side.

Why Lee recommends it: "Side flexion mobilizes the deep quadratus lumborum muscle in the lower back and obliques that run down the side of your abs, helping reduce lower-back stiffness from prolonged sitting," says Lee.

Hip shift

Video: BetterMe

Reps: 4-6 each side

How to do it:

• Sit upright with your feet flat on the floor and cross your arms over your chest.
• Carefully shift your weight to the left and lift your right hip.
• Return to the center and repeat on the other side.
• Continue, alternating sides with each rep.

Why Lee recommends it: "This move mobilizes the pelvis and lower spine, loosening the sacroiliac joint and hip flexors, which can tighten up through daily activities. It also helps improve postural misalignment and can contribute to increased balance while seated."

Overhead reach

Video: BetterMe

Reps: 4-5 each side

How to do it:

• Sit upright, holding the sides of your chair behind your glutes.
• Take a deep breath in, then as you exhale reach your right hand above your head and over to the left.
• Return to the center and repeat on the other side.
• Continue, alternating sides with each rep.

Why Lee recommends it: "This exercise improves spinal mobility and lengthening, altogether encouraging an upright posture through repeated dynamic movement rather than a static hold."

Back stretch

Video: BetterMe

Reps: 8-12

How to do it:

• Sit upright and interlink your fingers in front of your chest, palms facing you.
• Extend your arms forward, gently rounding your upper back and tucking your chin toward your chest.
• Return to the start, then reach both hands overhead, palms facing up, gently lengthening your spine.
• Return to the start position.

Why Lee recommends it: "This relieves mid- and lower-back tension from prolonged sitting by dynamically stretching the erector spinae muscle that runs along the spine, while counteracting kyphotic posture (hunched shoulders) that commonly affects desk workers when typing."

Spinal twist

Video: BetterMe

Time: 15-30sec

How to do it:

• Sit upright with your feet flat on the floor.
• Keeping your hips facing forward throughout, rotate your torso to the left and place both hands on the left-hand side of the backrest.
• Hold for time, then repeat on the other side.

Why Lee recommends it: "Spinal twists improve thoracic mobility, which can often become stiff from sedentary desk work. It also helps stretch the obliques, the lower back and even the shoulders, encouraging better postural alignment."

My experience

I hadn’t realized how stiff I was until I started practicing these chair yoga poses at my desk.

I usually like to start my day with a workout, but that’s been increasingly rare this year as my lower back has gotten increasingly tight.

A lack of regular mobility, I now believe, is likely the culprit. Plus, the fact I'm moving house and stress is undoubtedly playing its part.

But using this routine once a day for a week has reminded me how important it is to move my body through different ranges of motion more regularly.

The moves are discreet enough to use in a busy office or co-working space—like the one I’m in half the week—without drawing unwanted attention.

Yoga is great for the mind and body, with physical benefits ranging from improved mobility and posture to pain management and stress reduction.

This flow, designed by instructor Melissa Jill Clark, founder of Alive with Melissa, has been created to help soothe an overwhelmed nervous system, as well as gently stretch your whole body and improve joint mobility.

Clark works with senior citizens, so this flow is low impact and easy on the joints, while also having an energizing effect.

“Whether you’re starting your day, resetting at lunchtime, or unwinding at night, these postures will help you feel open, awake and grounded in the present moment,” she says.

“This is a simple practice you can do anytime, anywhere, but if you’re able to take it outside, even better,” advises Clark. “Practicing outdoors offers the added benefits of fresh air, natural light for vitamin D, and grounding through your connection to the earth. The sights, sounds and rhythm of nature can also calm the nervous system and enhance your overall sense of wellbeing.”

Clark also explains the benefits of low-impact exercises to increase energy levels. “Unlike high-intensity workouts that leave you depleted, yoga builds energy through breath, circulation and mindful movement,” she says.

“It increases blood flow, opens the joints and enhances mobility, allowing fresh oxygen to nourish your cells and wake up your body. At the same time, it soothes the nervous system and brings clarity to the mind.”

Here are the 12 parts that make up Clark’s 15-minute flow to soothe your nervous system and improve your mobility. All you need is a yoga mat to get started. If you’re a beginner to yoga, practice the poses individually before attempting them as a flow.

1. Easy seated pose (Sukhasana) with gentle movement

Time: 1-2min

• Sit comfortably with your legs crossed and your hands resting on your knees or heart.
• Close your eyes and take three to five deep, grounding breaths.
• Gently circle your head in one direction, then the other.
• As you continue, slowly expand the movement down your body, taking your spine and waist in big, slow circles.

2. Table top pose (Bharmanasana) into cat-cow

Time: 2min

• Get on your hands and knees with your shoulders over your wrists and your hips over your knees.
• Inhale as you arch your back (this is cow pose), then exhale as you round your back (this cat pose).
• Add side bends while you do cat-cow, moving your hips and head gently from side to side, making a curve with your spine and moving with your breath.
• Flow into spinal waves: inhaling as you round forward into a coiled spine, then exhaling as you soften and arch, before moving back to child’s pose (below).

3. Child’s pose (Balasana)

Time: 1min

• From your hands and knees, bring your big toes together, move your knees wider than hip-width apart and sit your buttocks on your feet.
• Reach your arms forward, palms on the floor, and rest your forehead on the mat.
• Take five deep, slow breaths, imagining your body melting into the floor.

4. Downward-facing dog (Adho Mukha Svanasana) with spinal waves

Time: 2min

• From child’s pose, tuck your toes and lift your hips to move into downward dog, forming an inverted V shape with your body.
• Pedal your heels—lifting one heel as you lower the other—to warm the calves.
• Begin spinal waves: inhale as you move forward into a plank, so your shoulders are over your hands and your body is in a straight line from head to heels.
• Reverse the movement back into downward dog.
• Repeat for eight to 10 rounds with your breath—or until 2 minutes are done.

5. Cobra pose (Bhujangasana)

Time: 1min

• Lower yourself onto your belly and place your hands on the mat under your shoulders.
• Press into your palms to gently lift your chest off the floor into cobra pose.
• Keep your elbows slightly bent and shoulders relaxed.
• Slowly turn your head right and left to release neck tension.
• Carefully lower your upper body back to the floor when you’re done.

6. Downward-facing dog (Adho Mukha Svanasana)

Time: 30sec

• Tuck your toes under and lift your hips to return to downward-facing dog.
• Feel the length through your spine and your breath through your whole body as you pause briefly in this pose.

7. Low lunge with twist (Anjaneyasana with Parivrtta Anjaneyasana)

Time: 1min each side

• Step your right foot forward and place it between your hands, lower your left knee to the mat and lift your torso to come into low lunge pose.
• Carefully sink your hips forward and reach up, arching your back slightly.
• Add a twist by placing your left hand on the ground and reaching your right arm up towards the sky.
• Hold the pose and breathe, then switch sides after a minute.

8. Standing forward fold to mountain pose (Uttanasana to Tadasana)

Time: 1min

• From low lunge, place your hands either side of your front foot and step your back foot forward, so both feet meet at the front of the mat.
• Lift your hips and lean forward at the waist, keeping a slight bend in your knees and letting the weight of your head gently pull you down into a forward fold. Let your arms hang down.
• Slowly rise to standing, rolling up through your spine, one vertebrae at a time.
• Inhale as you sweep your arms overhead, and exhale to release into mountain pose with your big toes touching and your hands held to your heart.

9. Tree pose (Vrksasana)

Time: 30sec each side

• From mountain pose, shift your weight into your left foot and place the sole of your right foot on your left ankle, inner calf or thigh—depending on your level of flexibility.
• Bring your palms together at your heart, then reach your arms over your head to extend the branches of your tree pose.
• Find your breath, your balance and your calm.
• Switch sides and repeat.

10. Seated forward fold (Paschimottanasana)

Time: 1min

• Sit on your mat with your legs extended straight out in front of you.
• Inhale as you reach your arms up, then exhale as you fold forward from your hips—reaching for the feet or shins depending on your flexibility.
• Let your head and neck relax.
• Breathe into the backs of your legs and soften with each exhale.

11. Seated twist (Ardha Matsyendrasana)

Time: 30sec each side

• Sit tall with your legs extended in front of you, then bend your right knee and place your right foot on the left side of your left thigh.
• Place your right hand behind you for support and your left arm across the right knee.
• Inhale to lengthen your spine and exhale as you gently twist to the right—trying to look behind you if you can.
• Keep your shoulders relaxed and breathe steadily.
• Switch sides after 30 seconds.

12. Return to easy pose (Sukhasana)

Time: 1min

• Sit in a comfortable position. Lift your rib cage up from your waist, roll your shoulders back and down, and rest your hands at your heart.
• Close your eyes, take a few deep breaths.
• Release tension and feel your practice settle in.
• Set an intention for how you want to move through the rest of your day, and life—with clarity, peace, grace and ease.

Limited physical mobility is common, but what happens when you have a health condition that makes it hard to sit, hinge or bend?

Yoga teacher and founder of YogaFaith, Michelle Thielen, explains that for some people, health problems can make sitting difficult.

“Some people experience ailments and bone limitations that prohibit the body from acute bending and hinging, or are post-surgery, postpartum, experience vertigo, lack of lubrication to the joints or weak muscles, or muscular atrophy,” she says.

Yoga can be a gentle, low-impact and restorative way to move, and chair yoga is often recommended for people with limited mobility. But for those with the conditions mentioned above, even seated movement might be a struggle.

That’s where gentle standing postures come in.

“Yoga, in general, is one of the best multidimensional physical activities one can do to improve mobility, strength, endurance, flexibility and balance,” says Thielen.

“Standing postures use bodyweight, which increases bone density, muscle strength and improves balance and groundedness—all vital as we age.”

Try these three standing yoga poses to promote balance and stability from head to toe.

If you do experience any of the above conditions, always speak to a medical professional before adding new exercises to your routine.

1. Mountain pose

Thielen recommends this pose to promote groundedness and postural awareness.

How to do it:

• Stand with your feet together or hip-width apart.
• Use a chair or the wall for support if needed.
• Stand for five slow breaths.
• Feel all the sensations in your body from your feet to your head.

2. Tree pose

Thielen recommends this pose for balance, strength, focus and stability.

How to do it:

• Stand with your feet hip-width apart.
• Lift one foot and place the sole on your ankle, calf, above your knee or inner thigh.
• Fix your gaze at a point on the floor in front of you for stability.
• Bring your palms together in front of your chest.
• Take five slow breaths, then release the posture slowly.
• Repeat on the other side.

3. Modified eagle pose

Thielen recommends this pose to promote focus, balance, strength and endurance.

How to do it:

• Stand with your feet hip-width apart.
• Lift your right foot and rest it over the toes of your left foot or on a block.
• Alternatively—if you’re familiar with the move and are confident balancing on one leg—cross your right leg in front of your left and place the top of your right foot on your left calf. Use the back of a chair or wall for balance if needed.
• Weave your arms around one another and bring your palms or the backs of your hands together. Alternatively, place your right hand on your left shoulder and vice versa.
• Bend your knees and lower down as though you’re sitting.
• Take five slow breaths—and smile.
• Gently return to standing, release the position and repeat on the other side.

There’s a question I often get asked by my personal training clients who are also interested in yoga: Is it worth paying more for a yoga mat? The answer, as always, is it depends, primarily on where you are on your yoga journey.

If you’re a beginner, it makes sense to start off with an inexpensive mat, until you know if you’re going to enjoy yoga. But even when you’ve developed a regular practice you may not need, or want to spend, much.

Since Black Friday is upon us, and many people wait to make a big purchase, or find a real bargain, until then, I thought I’d speak to two experts about what to consider when choosing a yoga mat.

I also got my hands on a range of mats to find out if I could tell the difference between a premium and budget mat.

Hopefully, this will help you make an informed decision and you’ll end up owning the best yoga mat for you.

What should you consider when buying a yoga mat?

Think about how often you’ll use the mat, the type of yoga you practice, if you’ll be carrying it to a studio—thicker mats can be quite heavy—or are you using it at home?

It’s also important to know how grippy the mat is and how well-cushioned. You might also want to consider the material it’s made from—as some are more durable and sustainable than others.

”I really believe it’s worth investing in a good-quality yoga mat, as what you use absolutely impacts the quality of your practice,” says Sabban, a yoga instructor at Move Studios in Santa Monica, California.

“To me, a good yoga mat should support your joints, have enough tackiness so you’re not sliding in poses, grip the floor without bunching up, and last at least two to three years of regular practice.”

Sabban goes on to add: “I also think it’s smart to consider how the mat is made. Cheap mats that are mass-produced with questionable materials don’t feel aligned with the spirit of yoga, in my opinion. Try to find mats that are made with more sustainable practices, for example, mats that are partially recycled.”

Thickness is another key consideration, explains yoga therapist Yanar Alkayat. “A thicker mat can feel lovely and supportive for restorative practices or yoga nidra when you're lying on your back, but may hinder your movement and flow in more dynamic styles,” she says.

“Going too thin will mean feeling the floor beneath you, which might be uncomfortable in kneeling or seated postures.”

And design can matter too. “You'll be looking down at your mat while you practice so choosing a color or pattern you connect with can make your practice even more enjoyable,” explains Alkayat.

How much should you spend on a yoga mat?

“This really depends on your budget and the kind of mat and materials that will support your practice,” says Alkayat. “You can spend as little as $20 or as much as $120 or more.”

Alkayat explains that your budget shouldn't necessarily depend on your experience but it might play a factor. “Beginners may want to start with something budget or mid-range to see what they like before investing in something pricier.”

And if you are going to pay more, make sure you're getting something more than from a budget mat. “This could be better grip, design, quality of materials, alignment markers or additional accessories such as a carry strap,” says Alkayat. “It depends on what matters to you and what your practice needs.”

And if budget allows, you might want to invest in multiple mats like Alkayat. “I have a separate mat for travelling—the Yogamatters Eco Travel Mat—because it folds flat, is super light and reliable on different surfaces, indoor and out.”

Do you need a different mat for different styles of yoga and for other workouts?

Some styles of yoga might be better supported by certain materials. “For instance, if you practice a dynamic yoga where your palms might get sweaty, a rubber mat may offer more grip and stability than something like jute or PVC,” explains Alkayat. “If you practice more restorative and gentle yoga then cushioning and softness might be more important.”

And can you double up and use the mat for your other workouts too? “It depends on the mat and other exercises you want to do on it,” says Alkayat. “A cushioned mat can work for Pilates or floor-based mobility work, but won't be stable enough for lifting weights.

“Mats made with denser materials like natural rubber might also be too precious and expensive to chuck dumbbells around on. A sturdier fitness mat might be more multi-functional and budget-friendly.”

Premium vs budget mats: is it worth paying more?

With all the expert notes in mind, I tested four yoga mats—two premium and two budget—to get a feel for what is worth paying extra for. Here’s my honest opinions.

The holiday season is officially here and while this time of year can be fantastic for food, family and festivities, for some it can also be a little overwhelming. If you’re juggling hosting and cooking too, that alone can leave you feeling exhausted before your guests have even arrived.

Thankfully, there is a simple remedy. Practicing yoga can be a great way to counter the high-stress festive period, helping you to regulate your emotions and find moments of calm even when things get really busy.

YogaRenew instructor Kate Wall shared her four favorite yoga poses to help ease holiday stress.

If the suggested hold times for each pose feel longer than you have available, feel free to shorten them to suit your schedule. Just remember, restorative poses aren’t meant to be rushed. They’re most effective when you can sink into them and fully experience the stretch and your breath.

1. Supported reclined bound angle pose

Time: 8-10min

Why it works:

“Supported reclined bound angle pose is a nurturing heart and hip opener that helps release the weight of daily pressures and mental tension,” says Wall.

“By gently expanding the chest and softening the belly, it encourages slow, full breaths that calm the mind and ease anxiety.”

She adds that this pose supports digestion, relieves hip tension and invites deep rest—helping you reset and restore when life feels heavy.

How to do it:

• Sit with a bolster or a couple of firm pillows lengthwise behind you.
• Bring the soles of your feet together, letting your knees fall open.
• Support your thighs by resting your knees on a block or folded blanket so there’s less strain on your hips.
• Slowly lower your back onto the cushioning behind you, so your spine and head are fully supported.
• Let your arms rest by your sides, palms facing up.
• Close your eyes, soften your jaw and breathe naturally.
• Hold for eight to 10 minutes.

2. Supported child’s pose

Time: 2-7min

Why it works:

“This restorative pose gently folds the body inward, calming the mind, slowing the breath, and releasing tension through the back, shoulders, and hips,” says Wall.

This pose can soothe the nervous system, encourage emotional grounding, and provide a sense of rest and safety, she says. “It’s perfect for when you need to pause, exhale and come back to yourself amid the seasonal bustle.”

How to do it:

• Kneel on the floor with your big toes touching and your knees wide apart.
• Place a bolster or stacked blankets on the floor in front of you.
• Fold forward over your cushioning, resting your head on the support.
• Let your arms relax alongside your body or extend them forward.
• You can also place blankets under your ankles or behind your knees for added comfort.
• Breathe deeply for two to seven minutes.

3. Legs up the wall

Time: 5-10min

Why it works:

Wall explains that this pose is a gentle inversion, meaning that it releases tension from the legs and feet while soothing the nervous system.

“It helps ease fatigue and mental heaviness, promotes healthy circulation and allows the heart to rest,” she adds. “By quieting the mind and inviting stillness, this rejuvenating pose restores balance, clarity and a sense of ease.”

How to do it:

• Lie on your back facing a wall, with a bolster, blanket or a pillow under the curve of your lower back.
• Gently shift your hips and buttocks closer to the wall, as you climb your legs up the wall.
• Have your arms out wide to your sides.
• Breathe deeply and hold for five to 10 minutes.

4. Reclined twist

Time: 3-5min each side

Why it works:

“The gentle spinal rotation soothes the nervous system, aids digestion and wrings out physical and mental tension,” says Wall. “It’s an ideal pose to restore balance and cultivate a sense of calm and clarity amid the seasonal rush.”

How to do it:

• Lie on your back and hug your knees into your chest.
• Place a bolster, folded blanket or pillow under your shoulders and between your knees for extra support.
• Extend your arms out to the sides in a T-shape.
• Drop your knees to one side, keeping both shoulders grounded and turn your head in the opposite direction.
• Breathe mindfully and hold for three to five minutes, then return to center and repeat on the other side.

Shop bolsters in the Black Friday sales

If you spend a lot of time working at a computer or scrolling on your phone, you’ve probably experienced a neck ache. It might be mild or so uncomfortable that it becomes painful.

There are many reasons why you might experience neck pain—and if you’re unsure of the cause, it’s always best to seek professional help—but technology-related tension is very common.

One of the simplest ways to alleviate neck stiffness or discomfort is to stretch intuitively and mindfully, or practice yoga.

“Yoga helps strengthen and stretch the neck muscles, which can alleviate tension and stiffness,” says yoga teacher Danielle Zuccarelli from Move Studios. “Yoga also supports better flexibility and balance so that you can move with more ease.”

We also tend to hold stress and emotions in the shoulders and neck—think clenched jaws and hunched shoulders—which shows up when we might be feeling stressed or anxious.

As well as the physical benefits of yoga, Zuccarelli explains how this ancient mind-body practice can also help with balancing your mind and emotions, which may contribute to those aches.

“Yoga cultivates mindfulness through conscious movement and breath awareness,” she says. “Mindfulness helps release mental and physical stress, and relaxes the body.”

“Mental stress can tighten neck muscles, causing pain and stiffness. Oftentimes, we don’t even realize this is happening until the neck starts hurting.”

Below, Zuccarelli shares three gentle yoga poses to stretch and lengthen the neck muscles, release tension and encourage deeper relaxation. Practiced with mindful breathing, it can help you feel physically and mentally lighter, and more at ease.

1. Lateral neck stretch

Time: 5-10 breaths each side

• Sit in a comfortable position on the floor, with your spine upright, resting your fingertips on the floor just behind you.
• Inhale as you squeeze your shoulder blades, lifting your chest and chin.
• Exhale as you lower your right ear toward your right shoulder.
• Take a few slow breaths, then gently return to center.
• Shrug your shoulders to shake off the movement, then repeat on the other side.

2. Seated forward fold

Time: 1-2min

• Sit on the floor with your legs crossed and spine straight.
• Interlace your fingers behind your head.
• Inhale as you lift your chest, drawing your shoulder blades back and keeping your elbows wide to the sides.
• Exhale as you lower your chin toward your chest, drawing your elbows in toward each other, allowing gravity to pull your elbows down.
• Hold and breathe deeply.

3. Seated side stretch

Time: 5-10 breaths each side

• Sit upright in a comfortable position on the floor, with your fingertips on the floor by your sides.
• Inhale, then as you exhale, gently drop your left ear toward your left shoulder, raising your right hand to waist height.
• Inhale as you flex your right wrist to raise your fingertips.
• Deepen the stretch by holding the right side of your head with your left hand.
• Return to the start and repeat on the other side.

I've been a morning workout person for a long time. You’ll often find me deadlifting my bodyweight or doing sprints on the rowing machine before 8am.

I like the feeling of achievement this brings along with the rush of endorphins—but recently, I’ve noticed that my stress and exhaustion levels are higher than normal after this morning blast.

So I’ve decided to start experimenting with gentle movement instead, prioritizing exercise that wakes me up more gently without stressing my nervous system.

I’ve been doing a lot of quick routines from my favorite online yoga instructor Adriene Mishler, better known to her 13million followers as Yoga With Adriene.

Mishler has been posting yoga routines on YouTube for over 13 years and her practices are always accessible and beginner-friendly, yet still interesting and challenging.

Her most recent video is a 20-minute early morning yoga and meditation practice and I decided to try it as part of my mission to start my days slowly.

How to do Yoga With Adriene's early morning yoga and meditation

You don't need any equipment to do this routine, apart from a yoga mat.

The first part of the routine is done from a cross-legged position, so Mishler recommends sitting on a blanket or a block to support your hips and make this position more comfortable.

My experience trying Yoga With Adriene's early morning yoga and meditation

A lot of morning yoga routines I've tried focus on quick, challenging poses to wake the body up, so I was pleasantly surprised that Mishler's routine begins with five minutes of meditation.

Mishler explains that she believes early morning is the perfect time to carve out some space to listen to the body and reflect on how you're feeling.

I wouldn't usually make time to meditate in the morning, as I'm normally rushing around, but doing so helped me relax into the day.

The rest of the routine involved gentle stretches designed to mobilize the body, particularly the shoulders and the hips.

These are two problem areas for me, which are particularly stiff when I first wake up, so doing stretches like puppy pose and child’s pose helped them loosen up.

At the end of the 20 minutes, my whole body felt lighter and less sore, so I’ll definitely bookmark this routine for days when my mind and body need a gentle way to start the day.