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Regular Yoga sessions are the ideal way to improve your flexibility and strength, and can be performed in the comfort of your own home.

A typical Yoga session comprises gentle stretching poses, deep breathing and mental concentration. A beginner's session can last between 35 minutes and an hour and a half; however, it's a good idea to do at least one full-length session per week, to give yourself time for the breathing and relaxation poses.

A session always starts with a few minutes of relaxation, followed by the Sun Salutation and then the 12 basic Asanas, with a final relaxation at the end. Yoga is not about achieving quick results. You should take your time, taking note of your body's strengths and weaknesses, never pushing yourself too far or holding a pose that causes pain. Gradually, you will begin to see the positive effects of the sessions.

If you are practicing Yoga at home, try to find a quiet space where you won't be disturbed. Clear the room of any clutter that might obstruct your movements. No special equipment is required, but if the floor has a smooth surface, a blanket or Yoga mat will prevent slipping. Cushions may also be useful for extra comfort during breathing and meditation exercises.

You do not need to buy expensive clothing, simply wear something that is comfortable and loose-fitting, to allow a maximum range of motion. Natural materials, such as cotton, are preferable as they allow the body to breathe. If you feel cold, put on another layer of clothing.

Before the Yoga session, you should remove any accessories, such as jewelery and glasses, and tie back long hair, to ensure that nothing gets in the way of your movement.

Their exact nature may vary, but Yoga sessions are always made up of the same vital components: relaxation, meditation, breathing and the Asanas.

Start relaxed (5-10 minutes) To benefit fully from the 12 Asanas in the main part of the session, you need to be in a state of total relaxation at the start. Lie in the Corpse pose for at least five minutes, concentrating on your breathing. Then, in the sitting pose, with your legs crossed and back straight, release the tension in the shoulders and neck, rolling your neck three or four times.

Opening prayers (3-5 minutes) Repeating a prayer or mantra, such as Om', out loud at the beginning of a session calms the mind and creates a vibrational energy. You don't need to understand the mantra, as the physical and mental effects of the sound are more important than the meaning.

Breathing

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