In these uncertain times self care is more important than ever.  Staying positive and focusing on staying well both mentally and physically will help you as you adjust to a new normal.  This week on The Journal we bring you an exclusive peak into star yoga instructor Nadia Narain's new book, with 5 top tips on how you can care for yourself in isolation.

Deep breaths are the way your body communicates that all is well. Focus on breathing steadily in and out through your nose, to a regular rhythm. Once your breath has slowed down, and feels unforced, begin to inhale to a count of four, and exhale to a count of eight. Let the breath move down from your chest into your belly, and see your belly rise with the inhale and sink with the exhale. 

Sit back to back with someone you trust, so your spines are aligned. As you sit quietly and breathe, feel their heartbeat and breath through your own back. If you don’t have someone to share this exercise with, simply sit with your back against a wall and tune into your own heartbeat and breath. 

Lie down on the floor or on a bed and go through each part of the body in turn, tensing and releasing. Clench fists and relax, tighten feet and release, scrunch up your face and release, shrug shoulders and relax. Feel the release of the tension you hold in your body. 

Sit somewhere quiet, with your feet flat on the floor, and imagine that there are strong tree roots growing out of the soles of your feet. Visualise those roots pushing and growing into the earth beneath you, twisting around rocks, and water pipes and other tree roots. See them sinking and rooting down, anchoring you safely to the present moment.