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. 

Full moons are always a bitter sweet experience because they always bring some sort of challenge. But without a little reality check, we cannot grow and progress. This weekend’s full moon is in the sign of Leo, the king of the jungle, the fire starter. 
It brings a strong energy to focus on healing & opening your heart to beautiful new beginnings. Here's a breakdown on what areas to focus on and some asanas to explore to empower you through this powerful time. 

Leo is one of the most loyal signs of the zodiac, the one who gives so much, yet is too proud to be open to receive. A leo will never admit to needing help, let alone if they are going through a rough time. It's not intentional, it's just part of being a Leo. Check in with yourself and see what barriers & walls you’ve built over the last 6months or so & see if you can slowly bring them down. Being open and vulnerable is powerful and courageous.
Asanas to practice for this: Heart opening asanas empower us to be open and truthful about our feelings. They also correct posture, and this can increase confidence levels. Examples : purvottanasana (upward facing plank) chakrasana (wheel pose), setu bandha konasana (bridge pose), ustrasana (camel pose), , bhujangasana (cobra)

The roaring lion is full of fire, ready to throw sparks at every opportunity in order to defend itself & its prides. Take a step back and see how you can tame the fire within by understanding what triggers you & why. How can you become more observant & less reactive? Assess what's really going on inside and remind yourself that nothing can truly affect you, unless you allow it to. 
Asanas to practice: Poses which take you inward and give you time to reflect on what's really going on inside. Examples are: balasana (child's pose), paschimottanasana (standing forward fold), halasana (plow pose), uttana shishosana (extended puppy pose)

A leo’s love is easy to get but once you’ve broken the trust, the leo will be gone forever. Do a reality check on the people you surround yourself with and see how your relationships have evolved. Maybe it’s time to cut ties with some souls that you are no longer mutually suited to walk the path of life together. Whilst with others, it might be time to strengthen the bond & show your gratitude. 

The leo is graceful & strong, licking its own wounds and moving on with more power, never revealing its weakness. If you are mending a broken heart or are going through suffering, it’s time to change your perspective & tap into your inner power. Embrace the strength you hold within, heal & nurture your soul. Another important aspect is to see what is the relationship you have with yourself? It’s time to observe, accept & love all parts of you with no judgement & more compassion. Be gentle with yourself, you are evolving through your experiences & learning from your mistakes.
Asanas to practice: Poses which focus on Manipura chakra, the energy centre of self-confidence and inner strength. Examples are: bakasana (crow pose), tittibhasana (firefly pose), navasana (boat pose),  kumbhakasana (plank pose)

Finally, it’s time to get real with where you’re at on your journey and see if you are manifesting your authentic purpose. Are you doing what you love; are your actions aligned with your highest self? How are you here to serve that is unique to your soul’s mission? Perhaps it’s time to make some bold, exciting & truthful changes. 
Asanas to practice: Inversions teach us to change our perspective and to be present in the moment. Sirsasana (headstand) is the only asana which activates Sahasrara (the crown chakra) and this is the gateway to realising that we are one with all there is. Padmasana or any meditative pose take us inwards, to find stillness and listen to the silence within. It is here all the answers are. You can use mudras such as chin mudra, or hakini mudra to go deeper in your meditation. 
Affirmation to practice during this full moon:
I am a beautiful, unique and vibrant soul and my contribution to the world is needed. 

​As we get ready to wrap up yet another year, it’s that time when we start to reflect upon all the happenings we encountered during these 365 days. Reflection is an important component of every year, as we can bring to our awareness the mistakes we’ve made, the decisions we took and the lessons we’ve learned. All these aspects lead us to discover where we have been, where we are now and where we are going. Every year teaches us something. 

As I look back to this 2019 year, attempting for my reflection with my journal in front of me and holding a pen, I find myself struggling to write. The truth is, this year has been very slow and quite honestly slightly confusing. It feels as though it’s been an uneventful year, yet so much has happened. And just like with all years, there are some important lessons 2019 brought in, so what are these?

​From a numerology point of view, 2019 is a year 3. This number relates to emotions and breakthroughs. Sometimes, a slow pace allows us to discover and decipher every emotion we keep locked safe within our heart space. Whatever the reason for this, this year is here to help us release these. In order to feel emotionally free, we must let go of any blocked energies from our heart, so that we can feel open to love and to feel of course. During your reflection stage for this year, consider any emotional patterns you broke free from. What are some ways in which you released emotions and how do you feel? What were some feelings that you kept coming back to and what have you done to free yourself from these? 

When we walk the journey of life, sometimes we feel a strong guidance from within knowing where our steps lead to. 2019 took us on different side streets and narrow alleyways to teach us to travel on those paths we have ignored and avoided previously. This can bring a sense of confusion and feeling lost, but as the famous saying goes “Not all who wonder are lost”. During these wondering and unexpected adventures, we might loose our sense of stability and grounding. The foundations we set for the next destination, might no longer seem so clear and somehow, through traveling into the unknown we eventually find our way back home. Detours are sometimes necessary in order to find our courage to continue to explore that urge from within, to know that no matter how lost we might feel, we will eventually come back on the right track. What are some detours this year led you to take? How have these helped you find your way back home, back on your life path?

Encountering detours, road blocks and emotional discoveries bring us to the realisation that we must release anything that has been holding us back so that we are no influenced by our past or any illusions we have brought ourselves to believe in. When we feel pressure emotionally, mentally and physically, we can feel stuck and confused. The slow energy of this year empowers us to let go of anything that feels heavy, of past mistakes, of relationships that no longer serve us, of careers that do not bring out the potential in us, of places that make us go around in circles, of habits that are no longer in alignment with our higher self. Letting go of any heavy burdens we have been carrying can be a tedious, slow and frustrating, sometimes even heartbreaking. We are naturally made to move freely, to feel openly and to live passionately, but when we have aspects of life dragging us down, this is difficult. What are some mistakes and poor decisions you made which you can now forgive yourself for? Who are the people you now need to part ways with and who are those you want to give more of your time and energy to? How is what you do serving your purpose in the world and what steps can you take to ensure you are contributing to the world in your own unique way? How is your daily routine and the habits you have in alignment with your true essence and which ones do you need to change or release so that you can vibrate at a higher frequency? 

Perhaps the most important lessons learned from 2019 are patience and surrendering. Expecting life to turn out a certain way is not necessarily a straight road or realistic. Through all the detours and emotional outbursts, we learn to be still for a moment. And stillness can feel uncomfortable, but necessary. Patience brings us to live in the present moment, to stop running away from aspects we don’t want to face; to stop chasing things, people, careers that takes us away from our purpose; to go through every experience with trust and observe the universe work its magic. Surrendering is about trusting that all is happening for us. Even during moments of doubt and fear, there is a split second when we can make the decision to let go of control or continue to feed our ego with confidence. When we decide to let go of the need to control the life flow and just float with its rhythm, we surrender to all that we are meant to encounter, to live it, to learn from it and to let go. Most importantly, we learn what we do want, coming from a space of intention, clarity and purpose, and not what we want based on our ego’s desire. Pressing pause on life for a moment and becoming an observant on all that’s going on, brings us to realise that every moment is about trust and love. Knowing that no matter what, those experiences our soul is here to go through, are coming to us because we are meant to go through there. Every action leads to a reaction, and the decisions we make bring the consequences of these reactions. How has this year taught you to become more patient? What are some ways in which you learnt to trust yourself? Which experiences taught you to let go of control and just flow with what is presented to you?
When are feel the need to constantly be in control, we can also block any unexpected happenings that are gifted to us by the universe, the little surprises of life as I like to call them. Often we believe we know what’s best for us, but when things don’t work out the way we wanted them to, we actually learn that a better course of action is presented to us. What once we were so sure of, we learn to be thankful for it never happening because a new, better way was presented to us. No matter how much we try to fight against the flow of the universe or the divine, eventually we learn to surrender. Even though we are the creators of our journey, there is always a higher vibration which we can tap into and learn to trust its guidance. The wisdom of our intuition always knows the truth. 

Finally, amongst everything that has happened, a sense of gratitude is important. Being thankful for your experiences and for every lesson is necessary. Gratitude teaches us to see just how blessed we are to be alive. And if you find yourself struggling to come up with something you are truly thankful for from 2019, make a pause and take a few deep breaths. Realise you are still alive and part of this magical universe full of ups and downs, of lessons and experiences, of love and hope. You are blessed to wake up and continue to walk on your journey, so where will you travel to next? What will you do? How will you feel?

The full moon in Aquarius happening on August 15th can bring an intense energy and shift. This particular full moon opposes the sun which is in Leo. As the Aquarius is an air sign, this is about mental activity and thinking. The Leo is a fire sign and it rules the heart, so it's all about passion and living from your heart space. 
Aquarians are great visionaries and can usually see the bigger picture. Due to the cognitive energy from this air sign, sometimes Aquarians can feel emotionally detached or may seems as emotionally detached because they lead more from the mind. Leo on the other hand brings an energy of passion and love. The leo energy is all about power, ambition and creating. When the energies of the two signs combine, we can experience more drive and mental clarity. The leo can also lead from the solar plexus, the energy centre of power in the body, which can also relate to the ego. So during this full moon, we can learn to understand how we are manifesting our personal power, is it through the ego (desire and illusion) or is it from the heart space (passion and pure intention)? 

To create a healthy, harmonious flow between the energies this full moon in Aquarius brings, we can engage in wellness practices that bring clarity to the mind and openness in the physical body so that we can go back to the source, our heart space.  Journaling, walking outdoors, spending time with loved ones or any creative endeavour that empower you to express yourself freely are wonderful ways to channel in this energy. 

Practicing yoga of course can help us towards this harmony and create space in the body and mind so we can feel free to feel, move and create. This warrior sequence involves Warrior I, II, III, reverse warrior and humble warrior. When practicing these asanas, we can feel more empowered and focused, powerful yet humble. These asanas teach us that real strength lies in being patient and in being focused on our path. The warrior provides with a silent strong energy, without needing to be extravagant or loud about this inner strength. The energy of the warrior poses teach us to believe in ourselves and self-worth, but without arrogance or illusion.

From Tadasana, take a step back with your left leg and keep the left foot on a diagonal, slightly inwards. Bend your right knee and bring your torso to face the right leg. Bring your arms up, parallel to one another and palms together. Slightly pull the tummy in, and keep a straight spine. Bring your gaze up towards your palms. 

To get step by step instructions for Virabhadrasana II, click here .

To get step by step instructions fro Viparita Virabhadrasana, click here .

From warrior II, bring your palms together at the back and lean forward with your upper body, bringing the head towards the inner part of the foot of the bent leg. Bring the arms up at the back to open the shoulders and chest. 

To get step by step instructions in Virabhadrasana III, click here.

To channel this full moon energy, a moon meditation can also be beneficial. During the evening of the full moon, you can go outside and meditate whilst watching the moon. Lying down or in a comfortable seated position, allow yourself to embrace the energy it vibrates within and around you and to feel more connected to it. When it comes to the sun, we are more eager to be exposed to it because it vibrates light and warmth, but the moon can have a deeper, less bright energy which we might not feel so comfortable with. But we all have these qualities within and connecting with the moon, is like facing yourself from all aspects and surrendering to all. 

​When going through a break-up, a loss of a loved one or any other experience which can affect your overall wellbeing, a gentle self-care approach is important. Take it slow and learn to connect with your body once again, to create stillness through the mind and finally to let go of judgement of pressure to bounce back to your energised self. The healing journey can be as slow or fast as you need it to be and learn to honour this. Whilst people around you can give you support or advice, they cannot feel how you feel. Stay true to yourself and give yourself time to go through it all and release it when you are ready. When you face the darkness, know that this is a part of your inner just how light also is. And to come back to the light and clarity, we must experience the darkness as it is, release it and connect back with that inner light. 

Opening our heart is healthy and energising, but when we are going through tough times and a healing journey, we must be kind and gentle. Sometimes it takes time to open ourselves to our vulnerability and expose our fears. So an asana practice that takes us through the steps of going inwards first, is good to start with. Through this process, we can connect back to our true self, the true essence of our soul. This sequence can be practiced at any time of the day, although during the morning is even more beneficial. As you wake up, giving attention to your mind, body and emotional self is part of a healthy daily routine which will create harmony for all part of the self before you start your day. 

Balasana or child’s pose requires no physical effort although it plays an important role for our emotional and mental wellbeing. When we curl up in this asana, it’s like giving ourselves a nice big hug. During this asana, rest your forehead on the mat, and take your attention inward. First start with your breath, noticing its flow and rhythm without trying to control it. Observe what type of energetic feels this asana brings to you and allow them to just be. Whilst in balasana, create an intention for your practice and the day ahead. You can use an affirmation such as “I am a beautiful, vibrant soul and I open to release everything that no longer aligns with my highest self”. This affirmation will bring you to connect with your soul, your true essence and acknowledge that you are ready to let go of whatever is impeding you to live as your beautiful, vibrant soul. 

Although this asana opens the heart centre, it does so in a way that we expose our vulnerability to ourselves and not outward. This creates a different energy shift than a backbend, which opens the heart space to the world. Extended puppy-pose releases tension from the shoulders, which are also part of ahanata, the heart energy centre. There is a famous saying “We hold the weight of the world on our shoulders” and when this area feels tight and heavy, it can mean that we take on too much from others. The more we do this, our posture is affected and instinctually we begin to close off, shrugging the should and bringing them inward. Such postures can add to the feeling of low self-esteem, because the way we stand affects our overall state. Utthana shishosana also stretches the digestive organs and the stomach area. In this area, we store emotions which we are unable to process, or fears. When experiencing anxiety for example, the stomach is greatly affected and the release of cortisol will cause an unhealthy digestion and metabolism. This asana can also be practiced with a bolster under your chest, to provide you support. 

In my opinion, baddha konasana is one of the most challenging yet effective asanas when going through a healing journey. This great hip opener may not require much physical strength, but activates our emotional and mental self to become aware of the great pressure we have stored in our hips and inner thighs. As you bring your elbows to the inner crease of your knees and begging to open the hips more, you will notice that you can continue to go further. Be still for a while whilst in this asana, and notice that if you give yourself some time, slowly, you will be able to open a little bit more and so on. It might not be in one, two or the next five practices. It might not happen for months, it really depends the time you require to let go. But eventually, one day you will release all that tension and blockage and you will experience the blessing of emotional freedom. As you come out of this asana, bring your hands to your knees and slowly bring the knees together, supported by your hands. Especially if you stayed here for a few minutes, be gentle as you come back with your legs together. 

Wide angle seated forward bend is another asana that takes us inward, releasing tension from the back of the legs, & the hips. It’s important to work on the lower part of the body first as this is our foundation. If we can free this part and working on balancing Mooladhara, the root chakra, we can create a stronger, more grounded foundation. When we do so, whatever experiences we have or chaos we experience, we can still remain in balance. Start in staff pose, on your bottom with your upper body straight and your legs open, resting on the floor (add a block under your bottom if you are feeling really tight and tend to bend your knees). With an inhale, lift your arms up and slowly bring the upper part of your body to meet the lower. Allow yourself to stay here for a little bit, observe what is going on within with no reaction and come to listen to the sound of your own silence. 

​When it comes to emotional wellbeing, it’s important to always acknowledge your current state with no judgement. Emotional blockages can be created in many different ways, but most often it is through the resistance of these that they form as blocked energy. As it’s not always pleasant to accept them, instead we choose to bottle them inside so that we don’t have to face “the reality”. The truth is, emotions, just as thoughts, come and go. But this only happens if we bring our awareness to our present state, accept it, understand it with no judgement and then release it. 

As the mind and the physical body are connected, any negative thought and emotional patterns that you may experience can be stored in different parts of the body, which result in stiffness, discomfort and even disease in some cases. Negative or emotional blockages are usually stored in the hips and thighs. Through specific asana practice, we can learn to release and reach emotional freedom. Hip opening asanas teach us to let go and open Swadishthana, the sacral chakra. As the hips are part of this energy centre, when we work on balancing the sacral chakra, we regain our joy for life. Swadishthana governs pleasure in life, self-love, the feminine energy of the self and creativity. Balancing this chakra through specific asanas, creates space for all these aspects to abundantly manifest themselves. We fall in love with life and find the sweetness of it, learning to enjoy every moment. 

Releasing tension in the hips also brings us closer to our feminine self, embracing the nurturing loving, grounded and open to receive qualities. We are only able to receive when we create space and a welcoming intention for it. Hip opening asanas can be challenging especially if you have a lot of tension in this area so take it one step at a time. Practice these asanas with gentleness and care, without pushing your body to open too much before it is ready. Remember that as you let go from the hips, this release also occurs in your emotional self, so take it slow. Know that hatha yoga is not about reaching the asana, but it is about the journey you are experiencing when exploring the asana. When you practice the below poses, bring your awareness to the sensations in the hip area. Notice how you might be resisting the opening and breathe through it, learning to surrender. Give yourself a little bit of time during each one, allowing your body to open at its own pace. 

Click here to get step by step instructions into this asana. 

Click here to get step by step instructions into this asana. 

Anxiety and stress are states everybody can experience. Regardless of how strong physically, mentally and emotionally you are, sometimes experiences, situations and even encounters with other people can trigger something within which can cause the nervous system to go into fight or flight mode. Even going through this once can cause stress to the body and the mind. Whilst one of the best ways to help release anxiety is meditation, asana practice is also beneficial.  
 
Practicing yoga can certainly help with creating a more harmonious state within, bringing in balance the physical, mental and emotional self. Try these 7 asanas that will empower you to feel stronger, more grounded and self-aware. 

​Downward facing dog provides a great stretch to the whole body, creating space for the prana to flow freely. It is a posture that teaches us to bring our attention inward and create balance throughout the whole body. When we feel stressed, we can experience muscle tension, stiffness and energetic blockages. Adho mukha svanasa helps us release these providing a calming effect to the mind. 

​Anxiety can bring to the surface the internal chaos we feel and this can cause us to feel out of balance. By practicing tree pose, we learn how to ground ourselves and connect with earth’s energy. Vrksasana is great for bringing our awareness to the present moment, to learn how to focus and concentrate on being still. By standing on one leg at a time, this strengthens the ankles and legs, both parts of Mooladhara, the root chakra. This is the energy centre in the body which governs our sense of stability, security and survival. 

Any of the warrior asanas are empowering and help to boost confidence, but warrior II is a great one to start with. As part of the standing asanas, Virabhdrasana II creates balance and grounding in the body. In my opinion, this asana is one of the most empowering of all, because it requires us to focus and concentrate, to open the heart space, to keep our feet firm on the ground and to be still. On a physical level, it strengthens the legs, ankles and improves posture. When anxiety is experienced, we can feel weak and helpless, but warrior II brings our awareness back to our inner strength. 

​Paying attention to the spine is vital, because it is the centre of communication between the body and the brain. Practicing gentle spinal twists can release any tension and blockages experienced in this area, but also from the mind. There is a saying “A flexible spine equals a flexible mind” and when we free the spine we also free the mind. Anxiety is almost always a response to something we consciously or unconsciously fear, and by freeing the mind, there is no space for fear to be there. 

This asana activates Manipura, the solar plexus chakra. This represents our energy centre in the body of self-confidence, self-esteem and personal power. Anxiety usually occurs by a fearful state, which is why the fight or flight response if activated. Connecting with our inner strength and understanding the personal power we have from within is a great way to let go of fear. This asana also empowers us to mental clarity and releasing the layer of fog that can sometimes cloud the mind. 

One legged pigeon pose is another great hip opener, therefore helping us release any blocked emotional tension from the body. It can feel challenging especially if you are experiencing lots of tightness in this area. If you find that your body needs some support, you can place a cushion or bolster under the hip. This asana also relieves tension from the groin and lengthens the spine. When practicing pigeon pose, we go inward, observing what is going on within without reacting. Instead we trust that we can reach and maintain stillness, feeling grounded and focusing on the hip area as we let go on the uncomfortable build up of tension.