Yoga is more important than ever right now as we find ourselves in a time of COVID. There are so many benefits of practising yoga asana – increasing body strength, boosting our immunity, flexibility and energy. 

In uncertain times feeling safe and secure is more crucial than ever and this starts with going back to basics. What comes first in order to live? The Breath. Just breathing mindfully in some simple yoga postures will do wonders for any anxiety we are feeling during this unsettling time. But how can we do this when we feel we can’t take any more onboard? We tend to hold the breath instead of being mindful of it, but it is essential we incorporate this into our already busy lives. 

Personally, I’m always spinning plates. I work as a journalist, teach yoga both online and in-studio, look after my two children (aged 2, 4) and then there is our border collie! On top of that, I have to hold the fort while my partner works away with the England Rugby squad as the strength and conditioning coach. I thrive on all of these things but my mind is often scattered with such a variety of tasks. Yoga brings back my ability to focus by practising balance poses in many of my sequences. 

Here are some step-by-step instructions for three balancing poses you can try at home, preferably every day. You only need a few minutes while waiting for the kettle to boil! 


Tadasana (Mountain Pose)

This standing pose may be very simple, but it’s very grounding, allowing us to get out of our thoughts. It is also excellent for improving posture.


  • Stand with your feet together, big toes touching. 
  • Bring your arms by your sides, palms facing forward. 
  • Engage the thighs, glutes, straighten the knees and elbows
  • Look forward and lift the chin slightly
  • Breathe through your nose, soften your eyes or close them, let the tongue rest of the bottom of your mouth
  • Hold the pose for 1 minute, breathing steadily


To deepen this pose, close your eyes.


Vrksasana (Tree Pose)

This pose develops our balance physically and mentally, increases our body awareness and calms our nervous system.


  • To begin, place your left hand on your left hip and engage the left thigh
  • Lift the right leg, bending at the knee
  • Set your Drishti (your gaze on something stationery)
  • Place the sole of the right foot on the inner calve or thigh of the left leg.
  • Engage the left leg and press down with the left foot
  • Bring the palms of your hands together
  • Drop the shoulder blades


Again, to deepen the pose, close your eyes.


Natarajasana (Dancer’s Pose)

Once again developing balance and concentration, Dancer’s Pose also strengthens the legs and hips and expands our chest helping us to breathe better.

  • Standing in Mountain Pose, lift the right leg, taking the right ankle with your right hand
  • Square your hips and shoulders to the front of the mat
  • Set your Drishti (your gaze on something stationery)
  • Lift your left arm so it’s parallel to the floor
  • Inhale and reach forward with your left arm
  • Kick back with your right foot pointed until your leg is parallel with the floor
  • Engage the right arm as you reach back, opening the shoulder
  • Keep torso upright
  • Press down onto your mat with the left toes
  • Breathe and hold for 5-10 breaths


To deepen the pose, kick back further with the back foot.


As the nights begin to draw in, Autumn is a great time to begin a new routine of self-care and create good habits. Little and often is better than doing one long practice per week only. Investing in your wellbeing doesn’t have to cost a penny! And in these times, that is a blessing!

Next week, we’ll be focusing on pranayama – our breath.

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