Yoga

LET’S TRY YOGA

Many people find it difficult to connect with their body; this can be for reasons including trauma or low self-esteem. Breathing exercises and yoga, which work both the mind and body, are a gentle way to connect to yourself, feel sensations and movements, and understand what our mind and body needs. These practices also help to reduce stress because they allow us to slow down our breathing, which then increases our Heart Rate Variability (HRV- the time between heartbeats), and this is why people who may be experiencing a panic attack or anxiety are asked to take deep breaths.

Yoga Instructor Jayde, from Tree Pose shares some postures and exercises to help you to connect to your body, de-stress and soothe, no equipment needed!

What is Yoga? Yoga includes a series of postures, breath work and meditation. It’s not about having the perfect pose, it’s about connecting the mind and body to reduce stress and improve physical and mental wellbeing.

Can I practice Yoga? Yes! Anyone can practice Yoga. Yoga is for everyone regardless of life experience, injuries to your body or your body shape. You do not need to have access to classes - you can practice by yourself.

Is there anything I need to do before I start practicing Yoga by myself? Make a clear space for you to practice in.

Place a mat or towel on the floor if you have one, but don’t worry if you don’t.

Try to wear clothing that allows you to move freely.

Remember you know your body best - be careful of any injuries and listen to your body. Yoga shouldn’t hurt so if you experience any pain stop. Yoga Postures and Breathing Exercises For You To Try

1. STRETCH AND SOOTHE THE BODY WITH CAT/COW

Start on your hands and your knees with your wrists directly under your shoulders and your knees directly under your hips. Point your fingertips forward. Centre your head and soften your head down. Move into the cow position by dropping your belly towards the floor. Lift your chin and chest and look up. Inhale as you do this. Move into the cat position by drawing your belly into your spine and rounding your back towards the ceiling. Exhale as you do this.

Repeat this as many times as you feel your body needs. »

2. FIRE UP YOUR CORE WITH HALF BOAT

Sit with your knees bent and lean your torso back. While keeping your knees bent, lift both feet until your legs are parallel to the floor and reach your arms towards your feet. Inhale and exhale whilst holding this pose for 30 seconds.

3. FINDING BALANCE WITH TREE POSE

Stand with your arms by your side and distribute your weight evenly across both feet.

Shift your weight to your left foot and bend your right knee and draw your right foot to your inner left calf. To make this pose more difficult you can bring your foot to your inner thigh. Press your palms together to a prayer position at your chest, with your thumbs resting on your sternum. Fix your gaze forward and inhale and exhale whilst holding this pose for 30 seconds.

Release the pose and repeat for the same amount of time on the opposite side.

4. REST WITH CHILD’S POSE

Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees as wide as your hips. Bring your torso inbetween your thighs and put your forehead on the floor.

Stretch your arms in-front of you with your palms towards the floor.

Inhale and exhale in this position for as long as your body needs. Breath Exercises to Try Find a comfortable seated position with a straight back and try the breath exercises below. Start by trying them for two minutes each, then add a minute each time you try until you are doing them for 10 minutes each. Exercise 1: Breathe in through your nose and count 1, 2, 3. Breathe out through your mouth counting 1, 2, 3. Exercise 2: Take a deep breath through both nostrils and fill the lungs with air, then exhale with a hissing sound. Inhale and exhale completely. What next? Yoga Challenge! Try to do one or two postures and breathing exercises once a week. If you already practice yoga, try and hold a posture for longer or extend your breathing practice. The below resources may also help you further your practice: More postures for beginners - https://www. nytimes.com/guides/well/ beginner-yoga Gentle trauma sensitive yoga sequence - https:// www.youtube.com/ watch?v=V1OtxPbFAec NHS breathing exercises for stress - https://www.nhs. uk/mental-health/self-help/ guides-tools-and-activities/ breathing-exercises-forstress/