This gentle sequence releases tension from the neck and shoulders. The practice is suitable for everyone. Many of the poses can be incorporated into everyday life and practised at home, in the car or at the office.

In life we spend our time going forward, looking at the laptop, bending for that toy on the floor, kicking a ball towards the net. Let’s change our focus and stretch back. In doing so we progressively open our front body (and our heart) as we go deeper into our back stretches, starting with cat stretches and finishing with bow pose.

Ease into your day with this gentle flowing sequence. Stretch all the major muscle groups in the body with sun salutes incorporating lunges and interspersed with balance poses, squats and a side bend. The emphasis throughout is on breath-led movement, coming back to the breath at all times.

Inspired by time spent teaching elderly people and others affected by debilitating injuries, this 21-minute sequence of poses very gently stretches from the head to the toes. As with all yoga poses, the focus is on the breath at all times. The poses are all done seated in a chair, with a final relaxation in the chair.

Abdominal strength is important for stability both on and off the mat. Strong abdominal muscles help to improve posture and prevent strain in the low back. Stretches that work the abdomen help to speed digestion and tone the waist. In this 32-minute sequence of yoga poses, we work on strengthening our core muscles. The sequence includes seated poses – rollbacks, staff pose, seated twist and half-boat – followed by cat stretches, down dog, chair and plank. We finish with a few minutes of relaxation.

Sun salutations are wonderful for stretching all the major muscle groups of the body. This 30-minute sequence guides the listener through sun salutations A & B (based on Ashtanga principles but less dynamic). The focus is on ujjayi breathing and checking in with the breath at all times. Particular emphasis is given to preparing for cobra, creating a strong downward dog and understanding the dynamics of warrior I. We finish with a few minutes of relaxation. This sequence is suitable for all.

This one-hour guided audio is suitable for beginners as well as experienced yoga practitioners who do not feel energetic enough for a dynamic practice but would still like to do a good practice. In a sequence of seated, lying and standing poses, it guides the listener gently through a stretch of all the major muscles in the body. We start with some abdominal breathing to centre and bring us into the present moment. Gentle background music accompanies the audio which finishes with a ten-minute relaxation in Savasana.

A dynamic practice, this is not suitable for complete beginners. While it can be challenging at times, it is nonetheless well paced and never rushed. We warm up with sun salutations. Then we take some time holding hip-opening poses, including half-pigeon, firelog and cobbler. The practice is kept safe by emphasizing the breath at all times and giving alternatives to challenging poses. Background music changes in line with the intensity of the practice, finishing with gentle relaxation. This is a one-hour audio.

Turn off the phone, close the door, settle down and do nothing. Let yourself be guided to first release tension from your body and then to calm your mind. Take 26 minutes out of your day, immerse yourself in deep relaxation and feel the benefits many times over.