Yoga

In Sanskrit the word ‘yoga’ means ‘to join’. It is a complete practice that unites body, mind and soul. Not merely exercise — it has eight limbs, including breathwork (pranayama), meditation and ethical discipline.

Hatha yoga — a beginner-level blend of asana and pranayama. Ashtanga yoga — faster, with a fixed sequence of movement. Vinyasa — a continuous flow linked to the breath. For beginners, hatha yoga is the sensible habit.

Back pain, headaches, insomnia — research-backed relief for all three. Stress falls. Focus, joint flexibility and heart-rate control all improve. It also helps with weight loss.

Set aside 20 minutes between 6 and 7 in the morning, on an empty stomach. A mattress or a yoga mat is enough. To begin — Surya Namaskar (12 positions), then 5 minutes of pranayama in padmasana, and finish with 5 minutes of savasana (full relaxation).

No asana straight after eating — wait at least 2 hours. Avoid inversions during pregnancy and on the first two days of your period. With a back or neck injury, practise the first time only under a teacher's guidance.