5. Seated Forward Bend (Paschimottanasana)
Promotes patience and deep stretching
Sit with legs extended, inhale to lengthen your spine, then exhale and reach for your feet. Keep your back straight — it’s more important than touching your toes.
Benefits: Stretches the spine, shoulders, and hamstrings; stimulates the nervous system and encourages introspection.
Tip: Use a yoga strap or towel around your feet if you can’t reach them comfortably.
Advertising
Creating a Sustainable Practice
Start with 3–4 times a week for 10–15 minutes. Pair your practice with soft music or nature sounds to deepen focus. Many UK-based instructors offer free beginner videos on YouTube — channels like Yoga with Adriene and Five Parks Yoga are popular among British women.
Breath is key. In yoga, each movement is linked to inhalation or exhalation. Slow, deep breathing activates the parasympathetic nervous system, helping to reduce anxiety and improve concentration.
Yoga isn’t about perfection — it’s about presence. As you move through these poses, notice how your body feels without judgment. Over time, you’ll likely notice greater flexibility, less stiffness, and a quieter, clearer mind.
For women navigating the demands of modern life, yoga offers a sanctuary — not just on the mat, but in everyday moments. In 2024, starting small is no longer a compromise. It’s a powerful act of self-care.
