Practicing yoga will 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

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.

Shoulder stand

The following is used to strengthen all your muscles and improve the flexibility of your spine.

Starting Position: Lying on your back, feet together and arms by your side with your palms facing downwards, keep your back flat on the ground and breathe in as you raise your legs to a 90 degree angle.

Place your hands on your buttocks, fingers pointing upwards. As you breathe out, lift your body up as high as you can by walking your fingers up your back until you can rest on your shoulders. If you find this position difficult, bend your knees slightly. Try to hold this position for at least 30 seconds, breathing normally throughout. To return to starting position, breathe out and drop your feet half way to the floor behind you. Move your hands onto the floor below your back and unroll your body slowly.

Plough

The Shoulder stand leads into the Plough. This is very effective for relieving tension in the shoulders and upper back.

Starting Position: Stay with your hands supporting your raised buttocks, inhale deeply, and then exhale as you lower your legs towards your head. If you are able to, try to lower your feet until they touch the floor, your toes should be pointing towards your head. Hold this position for 30 seconds and then slowly roll out of this position into the next stage.

Now raise your feet towards the ceiling at the same time bending your knees until they touch your forehead. Support your back and breathe deeply.