10min Yoga Tone-Up
Zest tip: Do all the postures in order. Once you have mastered them, try flowing from one to the other more quickly, breathing deeply and purposefully through your nose throughout.
Wide-Leg Forward BendThis stretches the muscles at the back of your legs, hips and spine. If you find it hard to bend from your hips at first, just go as low as you can.
- Stand up straight with your feet wide apart (about 1.4 metres), feet flat on the floor, toes pointing forwards and your arms at your sides.
- Inhale deeply and stretch up through your spine, lifting your chest and pulling in your bottom.
- Exhale and gradually lower your upper body from the hips until you're parallel to the floor, arms straight below your shoulders, palms on the ground.
- Breathe in and walk your palms back inside your feet, then breathe out and bend your elbows back as you slowly push your head down to the floor. Feel your spine stretching out as you gradually lower your head and raise your bottom. Don't rush this - go as far as you can and take your time.
- Inhale and reverse out of the posture, a little at a time, until you're back in the vertical start position.
Crescent MoonGreat for improving your balance, co-ordination and concentration, this move opens up your chest and hips, and strengthens your legs, back, arms and shoulders to increase energy flow.
- Stand upright with your feet together, hands on your hips. Inhale and take a big step forwards on to your right leg, placing your right foot flat on the floor, toes pointing forwards. Your left knee should be resting on the floor with the toes of your left foot bent and the left heel facing upwards. Bend your right knee to 90 degrees.
- Take a deep breath and bring your hands into the prayer position. Drop your head back, keeping your shoulders down and shoulder blades pulled in to open up your chest. Lift your arms over your head. Exhale and let your arms and head go back further. You should feel the stretch at the front of your body.
- Breathe in and extend your leg back straight. Breathe deeply while you hold this pose for 10, 20 or 30 seconds. Repeat on the opposite side.
TreeBeginners may find this pose quite challenging, but it's also very calming and will help you develop good posture, co-ordination, balance and concentration.
- Stand up straight, feet together, arms relaxed. If you need more stability, place your left hand on your left hip. Bend your right knee and lift your right foot up and inwards, so the sole is resting against your inner left thigh with your heel as high as it will go, toes pointing towards the floor.
- Keep your supporting left leg firm and straight. Inhale and gently bring your palms together in a prayer stance.
- Take another deep breath and lift your arms straight up above your head with your palms touching each other. Keep stretching up through your body and hold this position as long as you can. Focus on your breathing and relax into the posture.
- Lower your arms and ease back down to the start position, then repeat on the other side.
Half MoonThis pose helps improve your balance as well as strengthening your legs and making your spine stronger and more flexible. If you find it hard to balance, use a block to support your lower hand.
- Stand with your feet together and your arms at your sides. Place your right foot about a metre to the right and turn your foot out to a 90-degree angle, with your left foot turned in slightly. Stay facing forwards.
- Inhale and raise your arms to shoulder height, then lower your right arm towards the floor, bending your right knee. Continue lowering it until your fingertips are resting on the floor with your head and body facing forwards.
- Inhale and lift your leg up until it forms a straight line with your left hip. Be sure to keep your knee and toes facing forwards. Stretch out your left leg as far as it will go as you straighten your right supporting leg.
- Place your left hand on the base of your spine, opening your chest and bringing your left shoulder over your right shoulder. Inhale and extend your left arm as far as you can. When balancing well, lift your eyes to the ceiling and turn your head to face up. Hold this position for 10, 20 or 30 seconds, breathing normally.
- Slowly ease yourself out of the position, then repeat on the other side.
Warrior IIIGreat for improving your balance and strength - this targets your stomach, leg, shoulder and back muscles. If you're a complete beginner, use a wall for support until you improve your balance.
- Stand with your feet together, arms at your sides. Inhale and then bring your arms over your head, palms facing inwards. Pull in your stomach muscles to help support your back.
- Exhale and step your right leg forwards. Fix your gaze on a point on the floor about one metre in front of your foot.
- Stretch your arms forwards, as you lower your body until it's parallel with the floor. Simultaneously raise your left heel backwards, toes downwards. Hold for 30 to 60 seconds, breathing gently through your nose.
- Exhale and slowly step back out of the posture. Repeat on the opposite side.
LocustThe pose really strengthens your back, legs and arms, helping to improve your flexibility. It might feel a little challenging at first, but keep practising until you build up your strength and stamina.
- Lie flat on the floor, face downwards, with your arms by your sides, legs together. Point the toes of your left foot and keep your right leg relaxed. Bring your chin forward so it's resting on the floor and imagine that you're stretching out and lengthening your whole body from head to toe.
- Inhale and slowly lift your leg up behind you, keeping your hips down on the floor. Hold for 10 seconds, then gently lower it back down to the floor and repeat on the other leg.
- Rest your chin on the floor, with your legs together, your hips pressing down and your toes pointed. Reach behind you and interlace your fingers behind your back. Inhale and pull your fingers towards your feet as you lift your head, chest, body and legs up off the floor. Hold for 10 seconds, breathing deeply, then exhale, release and repeat.
Zest tip: If a posture feels difficult at first, breathe more deeply though your nose. It can boost energy and help you move deeper into the pose and hold it for longer.
Reclining TwistsThese twists are great for releasing tension, as they stretch out your spine, and are ideal at the end of a yoga session. They'll also tone and slim your waist and hips.
- Lie on your back with knees bent, feet flat on the floor. Stretch out your arms at shoulder height, palms up.
- Keep your knees together and bring them up over your hips and flatten your lower back. Exhale and lower your knees to the left. Place your left hand on your right knee.
- Keep both shoulders flat on the floor and turn your head to the right. Bend your right elbow and point your fingers upwards. Hold for 20, 30 or 60 seconds. With every out breath, try to deepen the twist and stretch.
- Slowly bring your knees and head back to the centre and repeat on the other side.