Yoga
A beginner-friendly list of yoga asanas and pranayama - how to do each one step by step, its benefits, precautions, and easier versions - including poses you can do at your desk.
This is general wellness information, not medical advice. Practise gently and never force a pose or hold your breath. If you are pregnant, recovering from an injury, or have a medical condition such as high blood pressure, a heart, spine, or eye problem, check with your doctor and learn from a qualified teacher first.
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A calming breathing practice that alternates breath between the two nostrils to balance the mind and reduce stress.
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A soothing practice where you hum like a bee on the exhale, releasing tension and calming the mind quickly.
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An energising breathing technique with quick, forceful exhales that wakes the body and clears the head.
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A simple, slow breath into the belly, ribs, and chest that anyone can learn in a minute and use anywhere.
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A simple cross-legged seat for breathing and meditation that helps you sit tall and calm.
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A kneeling pose that can be done after meals to support digestion and keep the spine upright.
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A gentle spinal twist that releases the lower back and refreshes the body - easy to do in a chair.
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A flowing movement that arches and rounds the spine to wake up the back and ease stiffness at a desk.
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Slow neck tilts, shoulder rolls, and stretches to release the tension that builds from screens and stress.
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Simple stretches for wrists and fingers that ease strain from typing and mouse use.
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The foundation of all standing poses: standing tall with awareness to improve posture and balance.
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A balancing pose that builds focus, leg strength, and calm - standing on one leg like a tree.
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A standing side stretch that lengthens the sides of the body, opens the hips, and strengthens the legs.
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Fold forward from the hips to stretch the back of the legs and spine and release a tired mind.
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A flowing sequence of 12 poses that warms the whole body, links breath and movement, and builds strength and flexibility.
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A gentle backbend that strengthens the back and opens the chest - a good counter to sitting slouched.
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A resting pose that gently stretches the back and hips and invites deep relaxation.
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A flowing movement on hands and knees that wakes up the spine and eases back stiffness.
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A gentle backbend lying on your back that strengthens the legs and glutes and opens the chest.
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The final resting pose of yoga - lying still and relaxed so the body and mind absorb the practice.
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A restorative pose where your legs rest up a wall - ideal for tired legs after standing or a long day.
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More to read, picked for the topics on this page.
Yoga · 2-3 minutes
A soothing practice where you hum like a bee on the exhale, releasing tension and calming the mind quickly.
Read moreYoga · 2-5 minutes
A simple, slow breath into the belly, ribs, and chest that anyone can learn in a minute and use anywhere.
Read moreWellness · Weekly
Regular guided yoga, stretching, and breathing sessions that reduce stress and desk-related strain.
Read more
