5 yoga sessions to refresh at home, with Sarah Malcolm

You might have heard that yoga’s an ancient art – but did you know it’s been practised for about 5000 years?¹

Originating in ancient India, it’s a form of exercise focused on meditation, breathing techniques, and aligning physical posture.²

It was originally performed as a spiritual practice, and often still is - but today many people across the world enjoy yoga as a way to relax, improve their balance and posture, and strengthen their connection between mind and body.

This might sound like a challenge, but yoga is designed for beginners and experts alike!

Here, you'll find 5 new video routines for yoga at home, each with a different focus. Take a few minutes and learn the basics in your own space: no equipment needed.

Benefits of yoga

Yoga’s focus on deep breathing and mindful activity means that it can help calm you down and support feelings of mental wellness. ³

Routines can be calming, energising, or spiritually strengthening – so there’s something to suit your needs in any moment.

Not only can it support the mind, but yoga is a great way to build strength and flexibility in your joints. It may also improve your balance, working muscles in the knees, ankles, and hips. ³

Yoga shouldn’t be viewed as a cure, but it can help relieve certain areas of physical and mental tension and promote healthy habits in general.

And almost anyone can practice it; movements can be adjusted based on your level of experience or mobility.

1. Yoga for beginners

New to the yoga world? Don’t worry - this introduction eases you in with some simple movements.

There’s no equipment needed: you’ll learn the basic breathing techniques to calm your mind and body, plus ways to maintain your posture and stay aligned.

No need for a yoga mat here if you don’t have one; just something soft (like a rolled-up towel or blanket) to support your knees.

2. Yoga for a moment of calm

If you’re feeling the pressure, take a few minutes to step back. Let’s act now to help save the rest of the day!

Begin with some deep breaths and work through this calming and balancing routine. You’ll move gradually through this stressful moment, focusing on recovery and easing tension in your body and mind.

3. Screen break yoga

We all know the midday slump – especially if you spend your day at your desk.

Soothe a frazzled mind and tired eyes, stretch your neck, and take 10 minutes for yourself. If you’ve read our movement guide, you might have found you’re a “deskerciser”. This is the perfect session for you!

In this screen-break session, Sarah will introduce some new movements to help realign and reground your body. Feel yourself unwind...

4. Yoga for a good night's sleep

Struggling to get your ZZZs? You’re not alone; up to 1 in 3 of us do.⁴

This episode’s designed to help you shake off the day and unwind, relaxing tight muscles and gently silencing racing thoughts.

5. Yoga for outdoors

It’s the perfect time to recharge and start anew. Join Sarah as she takes us through a more invigorating session.

Whether you’re still new or it’s your hundredth session, you’re welcome to take part: “There’s no hierarchy within our yoga poses,” Sarah explains.

Now that you’ve got the basics, we’ll work on using yoga to energise and set you up for the day ahead.

If it’s not too chilly, why not try this one outdoors?