Yoga for beginners - Easy session you can do at home

Begin by sitting in tailor's position on the floor and place your hands on your knees. Take a few deep breaths – in through your nose and slowly out through your mouth. Take the opportunity to set an intention for the session - something you want to take with you afterwards, focus on what you want to get out of your time on the mat.

We will start by stretching the back and softening the muscles for the session.

• Place the left hand behind the back and rest the right hand on the left knee

• Start the twist from the end of the back, don't twist the neck too much, it shouldn't hurt

• Inhale lengthen and stretch the body, exhale and deepen the twist

• Repeat 3-5 breaths and then switch sides

The cat/cow position is a good exercise for the spine and can help relieve back pain.

• Get on all fours with your hands on the mat, placed directly under your shoulders and your knees under your hips

• Inhale and round your back while lowering your chin to your chest – feel it stretch from the neck to the tailbone

• Exhale and lower your back. Lift your head and tilt it back

• Repeat 5 times

A high plank is a position that strengthens your core as well as your arms and legs.

• Stand in a high plank position with arms extended with palms facing the floor

• Press the toes down towards the floor

• Engage your core and keep your neck and spine neutral by looking down at the mat

• Hold the position for 5 calm breaths

Downward-facing dog is perhaps the most famous yoga position, or at least one that many people associate with yoga. It is a versatile position that both improves flexibility and strengthens the arms and legs, among other things.

• Get on all fours with your hands just in front of your shoulders, palms down

• Exhale and lift your knees off the ground, lift your butt and hips towards the ceiling

• Try to stretch your heels down towards the floor

Tip: If you notice that your lower back is rounding, you can try bending your knees a little to lengthen your back.

• Take a few deep breaths here – also try stomping your feet a bit and moving your head back and forth to stretch your body into the position

The child's pose is for feeling calm, resting, and gaining strength. It is an exercise with full focus on relaxation and breathing.

• Transition from dog to child's pose by bending your knees and lowering your butt to your heels

• Lower your chest, shoulders, and head towards the floor

• Choose whether you want your arms at your sides with palms down or whether you want to fold your arms under your forehead to support your head - do what feels best for you

• Breathe in and out slowly and stay here for a little while

Warrior II is a position that strengthens the arms, hips, legs, and stomach, while opening up the chest and shoulders.

• Stand with your feet parallel to each other, wide apart along the long side of the mat

• Extend your arms straight from your shoulders

• Turn your right foot and knee to face the front of the mat

• Angle your left toes slightly in towards the upper left corner of the mat.

• Bend your right knee and stack it over your right ankle

• Distribute the weight evenly between the legs and press down with the help of the back foot

• Breathe here for 5 breaths

From Warrior II to Triangle pose is a smooth transition. Do this:

• Straighten your front leg and reach forward with your left hand toward the ground

• Lean the torso forward and open up and turn it to the right side

• Turn the arms so that they point to 6 o'clock and 12 o'clock

• Rest your left hand on your shin or the floor if you can reach, and stretch the fingers of your upper arm toward the ceiling

• Breathe here for five deep breaths – then switch sides

Mountain pose is a very good position to help improve posture.

• Stand straight, either with toes together and heels slightly apart or with both feet slightly apart. The weight should be evenly placed through both feet.

• Activate your core

• Relax your shoulders and roll them back and down

• Breathe in while extending your arms above your head. You can also choose to place your hands in front of your chest or let them rest along the sides, there are different variations - choose what feels best to you.

• Take 5 deep breaths in and out through the nose

Standing forward bend is a position that improves balance while stretching the entire back of the body. It's not about being able to reach your toes, the important thing is that you stretch and lengthen your body.

• You start in mountain pose - place your hands on your hips

• Bend your knees slightly and fall forward with your upper body

• Let your hands land next to your feet if you can, otherwise you can keep them on the back of your ankles or calves

• Breathe in while expanding your chest to lengthen your spine

• Exhale and gently press the legs straight without stretching too much

• Breathe here for five deep breaths

We come down and lie on our backs to get ready for the last position of the day – Happy baby. This is a position that provides a nice stretch of the body while also being a relaxation exercise.

• Lie on your back with your head on the mat

• The knees should be bent towards the chest at a 90-degree angle - then turn the soles of the feet up towards the ceiling. Place your knees wide apart.

• Grasp and hold the feet and rock slowly from side to side

• Remember to breathe out and in deeply during the exercise - stay here as long as you need