In hatha yoga, this asana is named Eka Pada Rajakapotasana or one legged pigeon pose. In yin yoga, it is known as Sleeping swan pose. This is a great hip opener, mainly targeting the hip flexors on one side and the hip extensors for the other leg (the bent knee).

Frog pose targets mainly the inner thighs and hamstrings. A bolster can be used in both practices, yin and restorative, but in the later we use more props to eliminate all physical effort.

Matsyasana opens the chest area, stretching the lungs and providing some extension to the thoracic part of the spine. A blanket can also be places under the top of the head if there is tension felt on the neck. The restorative variation can also be applied during a yin practice.

This asana is also known as bound angle pose. It is a reclined variation of the seated Baddha Konasana. This variation provides support for the spine, allowing the inner thighs to open with more ease than when being seated. The yin variation can include sand sacks or blocks placed on the top of the thighs to gently increase the opening, however nothing too heavy. Remember that we never force an asana or the stretch. In the restorative option, the blocks are placed under the knees to provide support to the opening and less effort.

Featured in the photos with me is @teri_kopoulos, Karate champion and calisthenics expert.

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Mandukasana is a hip opening asana which primarily targets the inner thigh area. It can be quite an intense stretch, so go only as far as it feels ok for your body. The hips are part of Swadisthana, the sacral chakra. This is the energy centre that represents creativity, feminine energy and how we process feelings. So Mandukasana gives us the opportunity to release not only the physical tension from this area, but also any stagnant emotions that may block our sense of joy and inspiration for life. Props can also be used, such as bolsters to rest the chest on or under the inner thigh area. Hold this asana for 1.5-3 minutes (or as it feels ok for you).

Anahatasana is also known in hatha yoga as Uttana Shishosana (extended puppy pose). This asana provides a lovely stretch to the back muscles and the spine. It also focuses primarily on opening the chest and shoulder areas. As its yin yoga name (Anahatasana), this posture relates to Anahata, the heart chakra. This energy centre is our connection to the ability to give and receive unconditional love and cultivate acceptance and trust. Therapeutically, it can bring awareness to healing by letting go of any emotional baggage we hold onto which can block our ability to be open to the idea of love in all forms. A bolster can be used under the chest, and there is the option to place the forehead or chin down. Hold this asana for 2-3 minutes (or as it feels ok for you).

Often underestimated, Balasana is one of the most therapeutic asanas. This posture is an opportunity to pause, reflect and go inward. It provides us with some time for some introspection, by curling in a fetal position (traditionally this asana brings the hands to the feet). The variation shown provides an lovey stretch to the back muscles and arms. Hold this asana for 3 minutes (or as it feels ok for you).

Another beautiful hip opener, Upavistha Konasana targets the inner thighs, hamstrings and glutes, therefore the hip extensors. Just like Mandukasana, this posture is in the energetic category of the sacral chakra, once again inviting us to release any stagnant emotions and go inward to find a space of calm and tranquility. Variation can be done by placing a block under the buttocks to elevate the hips and support the forward fold, or blocks under the forearms. Hold this asana for 1.5-3 minutes (or as it feels ok for you).

Every spinal twist detoxifies the digestive organs. Supta Matsyendrasana is a more gentle way into a twist, because the spine is on the ground, making the twist slightly easier than if seated. This asana relates to Manipura, the energy centre of self-confidence and will-power, tuning us into our own inner strength. But it also brings attention to Anahata, opening the chest and shoulders. Ensure that both shoulders remain on the floor during the twist. There is also the option of straightening the legs or wrapping the top leg around the other to increase the twist effort for the body. Hold this asana for 1.5-2minutes on each side (or as it feels ok for you).

Halasana is one of the most introspective asanas of all, taking us on an inner journey. It activates Vishudi, the throat chakra which represents communication and ability to express oneself freely. Physically, Halsana stretches the back muscles, improves flexivility of the spine and it stimulates the digestive organs. Therapeutically, this is one of the most calming asanas for the nervous system, due to its intense stretch of the cervical spine. Be gentle with this asana, and as an option you can use blocks or a chair to rest your feet on if they don’t reach the ground. Practice a variation of fish pose after this as a counter pose for the cervical spine. Hold this asana for 1.5 minutes (or as it feels ok for you).

Viparita Karani is a lovely and gentle inversion, boosting circulation in the legs. Usually done towards the end of an asana practice, this posture is also calming for the nervous system and for the whole body. There is an option to place a block or bolster under the sacrum. Hold this asana for 3-5 minutes (or as it feels ok for you).

This is one of the key asanas in any asana practice. Whilst some people choose to skip Savasana, I advise everyone to not to do. Savasana is the cherry on top, the asana that brings everything into balance after every practice. It is an invitation to surrender and simply let ourselves be in awareness of the present moment, without any physical or mental effort. End your practice with 10-15 minutes of Savasana.

Whether you are new to yoga or you have already established a committed practice, it is useful to know and understand the different styles of asana practice. Firstly, it's important to know that when a person says "I do yoga" it doesn't necessarily have to refer to physical postures (asanas). Yoga is a lifestyle and it involves many different types of practice and rituals. Although asana practice is part of the Pantajali 8 limbs of yoga which is part of the Raja yoga path, some devoted yogis follow other paths of yoga which don't necessarily focus on the physical postures. There are 4 main yoga paths, Bhakti, Raja, Karma and Jnana, offering different ways to yoga and reach liberation/be free from ignorance. 
But since the physical style of yoga is very popular around the world, let's look at the different styles and which one might suit you the best. Please note there are many others, but I have included just a few that are known and also widely practiced. You don't necessarily need to do just one style, you can practice all throughout the week. Knowing about the different types however can help you understand which suits you at the present moment and based on your individual needs, you can select the right one for you.

Hatha yoga is the foundation for all asana practices. It is the traditional style of practicing postures. Hatha yoga is also known as the third limb of Pantajali's 8 limbs of yoga and it refers to the physical yoga practice, including the postures, bandhas, mudras and pranayama. As this is the foundation of asana practice, hatha yoga is done at a slow to moderate pace, taking time in each posture. It focuses on the alignment, breath and mental concentration. The Sanskrit word "Hatha" is made up of two words "Ha" and "tha" which mean sun and moon. It focuses on bringing in balance the right and left side of the body, the masculine and feminine energy, ida and pingala nadis. 

The Ashtanga Vinyasa style practice was founded by Pattabhi Jois, who was a student of the great Sri Krishnamacharya. Asthanga Vinyasa follows a disciplined, dynamic approach to the asana practice and it includes 6 particular series. Each series focused on different aspect and levels for the student and the postures must be done in the same order, every time. They series as well are to be done in the order created and as one becomes comfortable and can do a whole series, they then move onto the next. This sometimes takes years as traditionally the teacher gives the student the guidance to move onto the next series.  This style is quite physically demanding, a strong  practice including the use of bandhas and ujiayi breath throughout the entire duration, to create and maintain heat in the body. It is recommended to have an Asthanga vinyasa qualified teacher for this practice, especially in the beginning as the postures can be physically demanding and guidance to correct alignment and through each series from a teacher can help the student progress in the practice and keep away from injury.  

The Iyengar style asana practice was created by B.K.S Iyengar who was also a student of Sri Krishnamacharya. This asana practice places a strong focus on alignment and maintaining each posture for a specific length of time. In Iyengar practice, props are often used to support the body into the correct alignment of each posture. B.K.S. Iyengar was the first to bring the use of props, as he observed through his many years of teaching and practice that each body is different and props may be useful to help the body further in the asana practice. Iyengar style practice is done with precision and a structured approach to each posture. 

Yin yoga is a beautiful practice done at a much slower pace than the others mentioned. During yin practice, the focus is on deep stretching of the muscles, grounding the body and bringing calm and quiet to the mind. Postures are held for a lengthy period of time, sometimes even 5 minutes, so for this reason, one yin class may only include 5-7 postures (sometimes more, sometimes less depending on the teacher). Yin refers to the feminine energy in the body, the ida nadi, representing the moon/lunar energy in the body. This style of practice helps the student with introspection, patience and acceptance/surrendering. It is a great practice for developing flexibility in the physical body as it focuses on deep stretching of the muscles. Yin has its specific postures, similar to many of traditional hatha yoga however sometimes they are given different names. Sometimes props are used to support the body in the posture, in order not to overstretch or over do it. 

Traditionally, vinyasa refers to a natural synchronised flow between the movement of the body and the breath. This is a dynamic and fast paced practice, keeping the breath and movement working together at the same pace. Vinyasa creates heat in the body and it is a vigorous style of asana practice, so prepare to sweat it out. Sometimes there is a particular flow to the postures taught, however vinyasa means synchronised breath movement, so when this happens in the practice, then vinyasa is part of it. 

The restorative style of asana practice is particularly useful for those who experience high levels of stress, anxiety, tired body and muscles, had past injuries etc. It is a gentle form of practice, done with the use of supportive props such as bolsters, straps and blocks (others also). During restorative practice, there is not much effort in the body, however it is a very gentle way to release any physical, mental and emotional tension.  

Kundalini is a spiritual practice that dates back thousands of years. Kundalini means “circular or coiled up” and this represents the coiled up energy said to be dormant at the base of the spine. The foundation of this style of yoga is to awaken this energy through different practices like chanting, specific body movements/postures and breath work/pranayama. Therefore Kundalini yoga includes a mix of Bhakti yoga, Hatha yoga and Raja yoga. Through sadhana, the student can awaken this kundalini which travels up the energy centers of the body through sushumna nadi. Kundalini is said to be a powerful energy and should be practiced under the guidance of experienced teachers who are familiar with the method and tradition of Kundalini yoga.  

The term power yoga takeS a more modern approach to asana practice. It incorporateS active and dynamic movement of the traditional postures, usually to increase strength in the body and mind. It is more like an exercising style, with a vinyasa approach. 

Bikram style asana practice is part of hot yoga. It is done in a heated room, usually above 40°C. Bikram yoga involves specific postures and pranayama done the same every time. As this asana style is done in a very hot environment, there is a lot of sweating which helps to release toxins from the body and mind. The specific postures help to increase strength and flexibility in the body. It is best to check with a qualified Bikram teacher how to start Bikram yoga if you are new to it and if the hot conditions will suit you. 

When it comes to healthy digestion, what we put in our body as well as how we move play an important role. Aside from having a balanced diet, enough daily water intake and good sleeping habits, physical movement and exercise are also necessary. 
Yoga comes with many physical and therapeutic benefits, and one is certainly healthy digestion. Specific asanas stimulate the digestive organs, which lead to better functioning of these. 
Whilst there are many yoga postures that benefit a healthier digestion, here are my top 7:

Ardha Matsyendrasana cleanses of the internal organs as well as stimulates the digestive organs. It is a great asana to practice before taking food and it energises the body. 

As one of the main fundational asanas in Hatha yoga, Trikonasana comes with so many benefits. When it comes to digestion, it helps to tone the abdomen, strengthening the abdominal muscles. It also massages the digestive organs. 

This great back bending posture, dhanurasana opens the chest, promoting deeper breathing. Through this, the internal organs receive enough oxygen to function efficiently. The way we breath can have an impact on digestion, and dhanurasana helps regulate the breath. Being in a prone position, it also provides a good massage for the stomach and the digestive organs. 

The actual position of Malasana is physically considered by many the correct one when it comes to elimination of bowels. This posture helps with constipation or disruptive bowel movement. 

I call these two the dream asana team as together they come with so many benefits. The dynamic movement of flexion and extension of the spine provides can help cleanse the digestive tract. The digestive organs are also stimulated during these two asanas. 

Like dhanurasana, setu bandha sarvangasana is a back bending asana which stretches the digestive organs and opens the chest, for deeper breathing. This is another great one to do before taking food, creating a good stretch and movement from the neck to the pelvis. 

The path toward self-realisation is different for everybody. All individuals have their own unique character and personality with which they explore this physical world. Through the practice of yoga, one can gain a deeper understanding of themselves and get to know their true nature. The yoga journey is an everlasting exploration of the self through direct experience, devotion and dedication to the practice. The main aim of yoga is self-realisation or liberation of suffering caused by living in ignorance of the divine light that is within all. There are 4 main streams of yoga that can help one choose a path suitable to their own temperament. Although one may choose their main path, it is important to note that all 4 are apparent in the journey towards liberation/self-realisation.

Jnana yoga is most suited for those with an intelligent temperament. It is also called the yoga of wisdom or knowledge as self-realisation is achieved through the study of the self. In Jnana yoga, one of the primary aspects is viveka, the discrimination between what is right and what is wrong; of that which is reality and non-reality. The Jnana yogi is drawn to self-inquiry and finds their true nature through an intellectual approach of contemplation, questioning, learning and through direct experience. Choosing this path brings one to discover their true nature through meditation and self-understanding of the individual self being one with the universal consciousness, the Atman to Brahman. Some practices of the Jnana yogi include detachment or indifference to material objects, restraint or control of the senses and a deep desire to liberation. 

Bhakti yoga is the path of devotion to the divine or the higher power. This is a path suited for those with an emotional temperament. Bhakti yoga leads to emotional maturity and an unconditional love for God. This devotional path involves practices such as chanting mantras, prayer, rituals and surrendering to the divine. Through the path of bhakti yoga, one learns to do everything with love, because they see the divine in everyone and everything. The Bhakti yogi seeks their true nature through complete surrendering and devotion to God. 

Raja yoga is the path of self-control or will-power. The word raja means royal and this path is also known as “the royal path”. Raja yoga is most suited for those with a mystic temperament and it follows the Asthanga/Eightfold path by Pantaji. The last 3 limbs of Ashtanga are referred to as raja yoga, as they are the highest attained practices reached through the commitment and mastering the first 5 limbs, considered hatha yoga. The Raja yogi practices will-power and self-discipline through the hatha yoga practices such as yamas and nyamas, asana, pranayama, pratyahara. Through commitment to these practices, one can reach the highest raja yoga practices which refer to focus (dharana), deep concentration or meditation (dhyana) and finally a blissful state of self-realisation. 

Karma yoga is the path of action and it is suited for those with an active temperament, who have an energetic nature for doing. Individuals choosing this way, learn to devote themselves to be of service with selfless action. This does not mean this is done on a voluntary basis, but with an intention to be of service for the greater good, and not for self-confidence or self-achievement. In karma yoga, one is of service for the self and the community independent of any ego driven desires or outcomes. In doing so, one learns to detach themselves from the ego by not seeking any reward or having any expectations. Karma yoga also helps to purify the heart and leads one to experience and practice compassion.  

​Maintaining a correct body posture is vital for our overall well-being. All parts of the body are affected by it including the internal organs, joints, muscles etc and even the breath. When the alignment of our posture is incorrect, we can experience discomfort, pain, incorrect breathing and in some cases illness. 

Let’s look at three of the most common incorrect postures, their causes and how to correct them with Pilates exercises and yoga asanas. 

Lumbar lordosis happens when there is an exaggerated lumbar spine curvature. This brings the pelvis out of alignment, into an anterior tilt. Some causes of this incorrect posture are due to flexed hips and weak abdominal muscles. This means that the core does not have enough strength to support the lower spine, so the pressure is placed on the lower back. 

HOW TO CORRECT:
Strengthen the core muscles with mat Pilates exercises and various asanas. It’s important to be mindful that during the core strengthening exercises, the lower spine should not be arched, so tuck the tail bone under, towards the mat. Other exercises to correct this posture are any hip openers which provide a good stretch to the hips and release tension in this area. Focusing on strengthening the hamstrings and glutes is also important, because then the lower spine can receive support. 

Asanas: halasana, uttanasana, adho mukha svanasana, navasana, kumhakasana;
Pilates exercises: the hundred, shoulder bridge, single/double leg stretch.

Sway back is an incorrect posture of the pelvis being pushed forward and a flat lumbar spine. This can create pressure on the lower back, joints and knees. Some causes of sway back can be tight upper abdominal muscles and weakness of the hips and leg muscles. 

CORRECT WITH:
A range of exercises and asanas which lengthen and stretch the spine, releasing tension between the vertebraes. Increasing spinal mobility through spinal twists exercises and lateral flexions and focusing on strengthening the lower core muscles. 

Asanas: Navasana, uttanasana, paschimottanasana, cat/cow, ardha mastyendrasana. 
Pilates exercises: supine position leg raises, Russian twists, side toe taps. 

Thoracic kyphosis is an exaggerated forward rounding of the middle back, causing the neck and head to be forward and the shoulders rounding inward. This can happen if you sit for long periods of time in front of a computer/desk work or even stress which can feel a burden on your shoulders. This incorrect posture creates tension in the chest area, causing tightness and stiffness. The breath is also affected as the chest is not open and the diaphragm is not moving effectively. 

CORRECT WITH:
Exercises that open the chest and shoulders to release all the tension in this area; increasing the range of mobility in the thoracic spine/middle back area through cat cow; stretching the arms can also help as this can release tension from the shoulders; strengthening the lower back and core muscles.  
Asanas: Malasana, Dhanurasana, Ustrasana, setu bandha sarvangasana, cat/cow. 
Pilates exercises: swimming, open chest prone position exercises, shoulder mobility exercises, swan dive.