Yoga for health: The basics

Anyone can do yoga - it's the perfect way to tone your muscles, relax your body and calm your mind, whatever your fitness level.  For all-over toning and total de-stressing yoga is one of the best forms of exercise. It started in India about 5000 years ago, but it's been hailed as the perfect way to deal with modern problems, such as overwork, stress and lack of fitness.

Once you've found a yoga style that you like, attending just one class a week and doing a few minutes' practice a day can make you fitter and more relaxed. Yoga can also boost your energy levels, increase your physical strength, and help you to sleep better.

How it works

Yoga moves

As you try these moves, remember to breathe slowly and deeply through your nose. If a move hurts, don't do it. The key thing to remember is that you should never strain or overstretch - just do what you can.

 Yoga Benefits

• Tones your muscles so your body looks leaner, and can help you to lose weight.
• Makes you stronger and suppler.
• Eases away stiffness and soothes aches and pains in your back, neck and shoulders.
• Increases blood flow, stimulates internal organs and improves your digestion.
• Boosts energy and improves concentration.
• Reduces tension and stress.

Lie flat on your stomach with your chin on the floor.

Place your hands under your shoulders, keeping your elbows close to your body.

Breathe in and push yourself up so that your shoulders and stomach are off the floor; if it hurts, stop.

Keep your neck long and relaxed and don't hunch your shoulders.

Breathe out and then lower yourself slowly.

If you found the last move difficult, skip this one.

Put your hands under your shoulders, with your fingers pointed inwards.

Inhale and push up so that your torso is off the floor and your neck and shoulders are relaxed. Breathe out and lower yourself.

There are lots of different types of yoga, some more relaxing and others more dynamic. Use this guide to find the best one for you.

Hatha Yoga

Hatha yoga concentrates on slow stretching postures and breathing methods. Classes usually involve total body relaxation. Best if you're completely new to yoga and want a gentle introduction.

Ashtanga or Power Yoga

Ashtanga yoga is fast and athletic; you jump between postures rather than easing into them. You'll end up quite hot and sweaty. Best if you are reasonably fit and you're already familiar with the most common yoga postures

Iyengar Yoga

Iyengar yoga you hold the postures for longer and you can use props such as belts and cushions to help you get them right. Best   you have past injuries or joint or back problems, but do tell the instructor.

Sivananda Yoga

This type of yoga concentrates on relaxing and positive thinking. It involves 12 basic postures, meditation and breathing methods. Best if you're stressed out or want to exercise and relax at the same time.

Bikram Yoga

This type of yoga started in Hollywood and involves a sequence of 26 postures. You do the exercises in extreme heat - the theory is that it helps you detox. Take plenty of water. Best if you're fit and enjoy getting sweaty.

What is a Yoga Holiday Retreat?

A yoga vacation is a place or location which focuses on yoga classes to improve your practice for the sake of your body, mind and spirit. On a yoga holiday, you retreat or withdraw from your usual daily life to focus on personal transformation.

Yoga vacations are gaining in popularity because they are a combination of vacation, yoga and self-improvement and set within beautiful surroundings in the countryside or by the sea. A yoga retreat holiday can relieve your stress and help you get in touch with your inner self. You will not only be able to do physical poses, you can also deepen your meditation practice on a retreat as well.

There are yoga retreats to suit almost every budget and style of yoga.  In most cases, retreats are a chance to 'detox' with clean living, good food, fresh air, and of course, lots of yoga.

You might be nervous at the idea of going on a yoga retreat, but the truth is that even beginners can get a lot out of a yoga retreat. Yoga retreats are also suitable for seniors.  Focusing exclusively on your yoga for even a couple of days can advance your practice to a whole new level.

What can you expect if you go on a yoga retreat?

Plan to be up early. You will rise before dawn to take advantage of one of the most beautiful and peaceful times of the day.  There will also usually be classes in the evenings as well, most likely as the sun is setting.

You can expect lots of fresh air and clean living, and teachers who can help you improve and deepen all aspects of your yoga practice.

In terms of accommodation, you might have the bare bones, such as camping or luxury accommodation.  The cost will be based on the length of the vacation, from a full day to an entire weekend or more. Most of the retreats will be held in the woods in order for participants to get closer to nature.

Some yoga retreats are run like spas.

In addition to the yoga classes, there might be a range of holistic treatments, such as massage, body wraps, mud baths and other services designed to pamper the entire body inside and out.

The food will usually be vegetarian or vegan and most likely organic as well. With the yoga, spa treatments and healthy food, a yoga retreat can be one of the best ways to detoxify your body and mind.

In most cases, you should be able to find a retreat center near you. If you have some vacation time coming up, consider getting away from it all with a yoga retreat.

Yoga kit

You don't need anything special for yoga - the best yoga outfit is bare feet and loose clothes, though you may want to buy a yoga mat later on. Take water to sip during and after your class.