This is a full-body Pilates workout lasting just under an hour. It should be approachable by most people, including beginners, but probably veers towards the intermediate level. If you need a doctor's say-so to do exercise, for example if you have a heart condition or high blood pressure, please get it before attempting this workout. And no matter how fit you are, always pay close attention to how your body feels as you exercise – most importantly, if anything hurts, stop!  

Here's a set exercise that work well for loosing up the neck and shoulders; good as a tension releaser, but also a decent slow warmup before exercising. This is reasonably gently stuff but if you need a doctor's say-so to do exercise, for example if you have a heart condition or high blood pressure, please get it. And no matter how fit you are, always pay close attention to how your body feels as you exercise – most importantly, if anything hurts, stop!  

Yoga nidra is often described as meaning "yoga sleep", although it's not about having an actual kip. This guided meditation is designed to help you enter  a state of deep relaxation and open awareness. While it uses some of the techniques associated with yoga nidra, it is 100 per cent secular and is suitable for anyone in need of some deep relaxation, whether or not you're interested in yoga. You'll need to set aside half an hour for the practice.

Martin Yelverton | Buckhurst Hill | Tel: 07917 468647 | Email: yogayelvy@gmail.com