Ease body and mind with these 8 yoga poses

Yoga is a powerful tool to ease both physical and mental tension, offering relaxation and strength in equal measure. Whether you're new to yoga or looking for something simple to add to your routine, these poses can help you de-stress and improve flexibility. Here are eight poses to get you started.

• Child’s pose: this pose calms the mind, stretches the lower back, and opens the hips. Kneel on the floor with your bum resting on your heels, then fold your torso over your thighs. Rest your forehead on the floor or on your arms for support. Hold for up to 5 minutes.

• Cat-cow: a great way to warm up the spine and upper body. Start on all fours, arch your back, and lift your head on the inhale for "Cow," then round your spine and tuck your chin on the exhale for "Cat." Do 5-10 slow repetitions.

• Thread the needle: a gentle twist that stretches the sides of the body and aids digestion. On all fours, lift your left arm to the ceiling, then thread it under your right shoulder, lowering your left shoulder and head to the ground. Repeat 5 times on each side.

• Table pose: this pose strengthens the core and improves balance. Sit on the floor with bent knees and hands behind you, fingers pointing towards your feet. Lift your hips up while pressing into your hands and feet. Hold for 3-5 breaths.

• Deep squat: this pose builds focus, strengthens your legs, and relieves tension. Stand with feet apart, then squat down as if sitting in a chair. Keep your back straight, hands in a prayer position, and press your elbows into your inner thighs. Hold for 5-10 deep breaths.

• Gate pose: a side body stretch that stimulates digestion. Kneel on the floor and extend your left leg out to the side. Stretch your arms out, and reach your right arm over your head, leaning toward your left leg. Hold for 1 minute on each side.

• Prone pec stretch: opens the chest and improves circulation. Lie on your stomach with arms out to the sides. Lift your right leg and bend your knee, placing your foot behind you to stretch your chest. Hold for 10 breaths on each side.

• Half lord of the fishes: a seated twist that stretches the spine and strengthens the core. Sit with legs extended, bend your right knee, and cross your foot over the left thigh. Twist your torso to the right, placing your left elbow outside your right knee. Hold for at least 30 seconds on each side.