Practicing yoga can help you establish concentration, emotional stability and confidence as well as creating a deep calm.

It's a form of exercise based on the belief that the body and breathing are closely connected with the mind. There are five key elements: proper breathing, specific exercise, relaxation, careful diet and especially positive thinking and meditation. The 'asanas' (exercises) are designed to ease muscle tension, and improve flexibility. I have carefully selected the following six exercises to introduce you into the art of Yoga.

Start slowly and don't be too ambitious. Spending 20 minutes daily is far more beneficial than devoting 2 hours every week. Each posture should be performed slowly in fluid movements, and proper breathing focuses on nasal breathing . If you suffer from any medical conditions or have any doubts, check with your G.P. before taking part in Yoga 'asanas'.

Preparing for yoga

• Try to choose a quiet spot away from distractions.
• The place should be warm but well ventilated.
• Choose a non-slip mat or flooring, which will be comfortable but safe.
• Try to adopt a regular routine of practice. Early morning is ideal.
• Do not to eat before exercising for at least 2–3 hours.
• Enjoy your sessions as these are valuable times spent by yourself, and they will also have positive benefits for all those around you.

Lying down

The following is used as a starting point to relax the body mentally and physically for the exercises ahead.

Starting Position: With your eyes closed, lie on your back with your legs hip width apart and toes pointing outwards. Rest your arms at the sides of your body and allow yourself to relax completely. All your muscles should feel heavy and you must remain as still as you can. Maintain this position for 5 minutes (it would be useful to have a timer). To emerge from the relaxation, think positively and concentrate on your muscles, bringing them back to normal tone.

Spinal twist

This is one of the best Yoga postures for giving flexibility and strength to the spine. This quickly reverses the effects of stiff necks and upper back tension caused by stress, poor posture or prolonged periods of sitting in the same position.

Starting Position: Sitting down on the floor with your back in an upright position, bend your right knee and cross it over your left thigh. Place your right foot flat on the ground next to your left knee and place your right hand flat on the floor behind you, with your arm straight. Raise your left arm straight above your head. Twist to the right keeping both buttocks on the floor and then bring your left arm around the right knee to clasp your right ankle while looking over your right shoulder. Throughout the exercise inhale and exhale deeply through your nose. Hold for 30 seconds. Repeat on the other side.

Tree posture

This is a balancing exercise demanding strong concentration. As with all balancing poses it is essential to focus on an external point such as a mark on the wall, and to fix your gaze on it.

Starting Position: Stand upright focusing your eyes on a point and bend your left knee to bring your left foot against your right thigh. Keep the sole of your left foot flat against your thigh and your right knee straight. Balancing on your right foot, raise your arms above your head, palms together with your fingers pointing towards the ceiling. Breathe deeply to relax and hold the pose for one minute.

Triangle posture

This promotes flexibility in the hips, shoulders and legs. Both sides of your body are stretched and a side stretch is given to your spine.

Starting Position: Stand upright, arms by your sides and feet spaced slightly more than shoulder-width apart. Raise your left arm and reach for the heavens, keeping your right hand on your thigh while inhaling deeply. Slowly bend to your right, sliding your right hand down your right leg, keeping your left arm straight alongside your head so that it is level with the floor. Hold for 30 seconds exhaling slowly and deeply. Inhale as you straighten up and repeat on the other side.