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Sarah Malcolm yoga instructor performing yoga pose

What is yoga?

13 Mar 2023 • 2 min read

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.

Meet qualified yoga teacher Sarah Malcolm, who’ll take us through each session. As a mother, yoga teacher, and podcast host for Kitchen Club, Sarah knows how it feels to be busy! But she also knows the power of checking in on yourself during hectic times.

Creating her guided meditation platform At Home with Sarah, she’s helped thousands “come home to themselves” through mindful movement.

You can find Sarah on her website, plus on Instagram @sarahmalcs and on YouTube @SarahMalcolmyoga.

Tea-break refresh or total evening wind-down, there’s one for you!

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.

Yoga sessions | Yoga for a Moment of Calm with Sarah Malcolm | Holland & Barrett

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...

Screenbreak yoga

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.

Yoga sessions | Sleep Yoga with Sarah Malcolm | Holland & Barrett

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?

Yoga sessions | Yoga for Outdoors with Sarah Malcolm | Holland & Barrett

The final say

The final say

Feeling a little looser? With the basics in tow, you can begin to learn more about yoga and the benefits it could have in your daily life.

And, if you’re after a full Spring start-over, check out our invigorating product picks below.

Why not revisit these sessions when you need a moment of calm or an energy boost? Or challenge yourself to create a routine that works best for you!

Thanks Sarah for showing us the ropes!

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