Star yoga instructor Nadia Narain gives you a sneak peak into her new book to help you cope with lockdown living.

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.

1. Deep breathing 

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. 

2. Legs up the wall pose  

One of the simplest and most relaxing of all yoga poses, this is a great exercise to help with insomnia. You can practice this in bed, just before you go to sleep, or on the floor at any time of day.

Lie on the floor (or in bed) and shimmy your hips as close to the wall as possible. You can place a pillow under the hips if you like. Once your hips are close to the wall, raise your legs to a ninety-degree angle with your legs together and the soles of your feet facing the ceiling. Your hands can rest palm- down on your belly or have your arms to your sides with the palms facing up. Smooth out your breath and try to lengthen the exhalation.  

Close your eyes and lie here for at least five minutes, focusing on your breath.  

3. Back to back  

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. 

4. Tense and release 

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. 

5. Growing roots 

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.  



Nadia's latest book Self-Care for Self-Isolation, is full of exercises, recipes, and essential techniques for dealing with the financial and emotional fallout of a global pandemic, and offers hope and inspiration for the future.  Download the e-book now.


Nadia is a yoga teacher of 24 years experience and one of Tri Yoga's original teachers.  She teaches yoga to everyone from to pregnant women, to absolute beginners, adapting the practice to the individual's needs and ability.



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