Yoga

Yoga is a form of exercise that originated in India about 5,000 years ago. It focuses on movements which increase strength and flexibility alongside breathing.

Evidence suggests that yoga can enhance muscular strength and body flexibility, promote and improve respiratory and cardiovascular function, reduce stress, anxiety, depression, and chronic pain, improve sleep patterns, and enhance overall well-being and quality of life.

Equipment needed 

Traditionally yoga doesn’t need any equipment but you may find it more comfortable to use a mat underneath you.

Getting started

Most forms of yoga are not strenuous enough to count towards your 150 minutes of moderate activity. However, yoga does count as a strengthening exercise, and at least 2 sessions a week will help you meet the guidelines on muscle-strengthening activities.

Online videos can be a good way to try yoga, especially if you struggle to get time away from caring. Our Parks is running free live yoga classes every evening which you can sign up for in advance.

Yoga with Adriene is a popular YouTube channel with hundreds of free videos which you can do from home as and when you get the chance. On Adriene’s channel you will find shorter and longer sessions as well as sessions for complete beginners and people with more experience.

Podcasts are also available which can talk you through the basics without having to look at a screen. Katya has produced over 100 podcasts supporting people to do yoga on their own.

You may prefer to get started by attending a class. The British Wheel of Yoga website has a search function where you can enter your postcode and search for classes available in your area. 

More information about getting started with yoga can be found on the NHS website.

Top tips

Practice mindfulness

Mindfulness is all about paying more attention to the present moment, to your own thoughts and feelings and to the world around you. Finding time on your own to relax isn’t always easy as a carer, but mindfulness can be done alongside yoga to help support your mental health. This can be simple and non time consuming such as noticing your thoughts, feelings and sensations when doing every activities or setting aside ten minutes of your day to do more formal practice using an app such as Headspace. There is more information about mindfulness and some suggested starting points on the NHS website.

Take it further

If you enjoy the relaxation and breathing aspect of yoga, but want to try something a little more strenuous, you might enjoy pilates. Pilates includes similar strength and flexibility exercises but there is more focus on moving between the moves, rather than doing the moves statically like yoga. More information about getting started with pilates can be found on the NHS website and the Girl with the Pilates mat is a free to access YouTube channel with online videos you can do from home.

These warm up and cool down suggestions from the NHS can also help reduce the risk of injury.