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Optional: Place a rolled up blanket underneath the backs of your knees for support, especially if your hamstrings are tight. Look for a pair of walking shoes with good cushioning and heel support, and don't be afraid try on different shoes until you find a pair that feels right. As an NCTJ-trained journalist, she travels extensively to find fun ways to be fit and healthy around the globe. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Restorative styles of yoga on the other hand like hatha and nidra will help you unwind and have you sleeping like a baby. Incorporating yoga in your life can help you handle life’s uncertainties, put things into perspective and won’t have you lying in bed tossing and turning stressing about them. If you enjoyed this workout and taking things a little more gently, then we've also shared some other yoga moves that can help build strength and stamina to support your other workouts. Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.

It’s something we tend to forget to do with ab workouts, but it’s essential for core stability. Try and keep your core engaged throughout the entire movement and focus on your breathing too. Keep your neck long and relax into the position inhaling and exhaling slowly. The ones that help keep us stable and support our lower back. Optional: Place a blanket beneath your knees and shins for additional support. Lie on the floor or bed and place the back of your legs up against the wall propping yourself in a L-shaped position. Starting off from a lying position, place your feet flat on the floor before pressing the souls together and allowing the knees to fall out to the sides. Step your feet back to extend your legs, bringing your body into a straight line from head to heels. Standing poses build ankle strength when you activate your feet by using the floor for resistance.

Some yoga poses build up strength in your lower body to help you maintain your balance. Ideal for: Practitioners with good flexibility and balance. Increases flexibility of the back. After each break, roll back to your minimal commitment. Avoid if you have high blood pressure, hernia, or serious lower back or neck injuries. It should also be avoided if you have a knee injury or pain in knees. Increasing its strength can help prevent injury, make day-to-day activities easier, while research has shown it can even prevent and help treat lower back pain. Hug the elbows back into your body. As this happens, a mechanism in our body called the baroreceptors, recognises the increase in blood. Avoid if you have low blood pressure, asthma, or heart problems. Inverted poses encourage blood to flow from the feet, legs and pelvis back to the heart and lungs, where it picks up fresh oxygen. Some yoga disciplines are energising such as bikram and vinyasa flow but they won’t help you relax. Yoga is also known to regulate the nervous system. Even when we are shattered when we go to bed, if our fight-or-flight system is aroused, we’re less likely to have a restful sleep.

If you have yoga blocks available, you could also add a pair under your hands or feet, which can help make this pose more accessible for some people. Gymwear brand Lululemon - maker of some of the best yoga pants around, by our reckoning, as well as some of the best yoga mats - has looked at the most popular yoga poses, and enlisted the help of yoga experts Katarina Rayburn and Darvina Plante to flag up the most common mistakes people make with them. Here are Katarina and Darvina's top tips for nailing this year's most popular yoga poses. She writes about general fitness, product reviews and offers her advice and tips on following a healthy lifestyle. The following three poses are easy to do and will prepare you for a good night's rest. I don’t know how they have the patience to continually give me the hope that someday I will be able to do a tree pose without falling over.