Tired, unmotivated? We hear you. It’s that time of year when we’d rather be hibernating than heading to the office / school run / gym in the dark, which can make us feel stressed and unbalanced. But rather than getting comfort from the last of the Quality Street and the dregs of the Baileys bottle, try these gentle yoga poses to help you feel grounded, present and reenergised instead.

1. Tadasana (mountain pose) 

Pose: Stand with your big toes touching and heels slightly apart. Arms hang by your sides, palms facing slightly forward, lift your chest and draw your shoulder blades together and down your back. Bring your pelvis to a neutral position, pull in belly, gaze forward and lengthen the crown of your head to the sky. Inhale and exhale through your nose for 10 breaths. 

Benefits: It might look like you’re just standing on your mat, but this deceptively powerful pose is actually improving your posture, giving your circulation a boost, toning core muscles and strengthening your back, hips and legs. 

2. Adho Mukha Svanasana (downward dog pose) 

Pose: The most well-known of all yoga poses is also one of the most grounding and beneficial, so take time to try it out. Come onto your hands and knees, place hands slightly in front of shoulders. Spread your fingers wide, press down through your knuckles, and tuck your toes under. Exhale, lift your knees off the mat and push your sit bones toward the ceiling. Lengthen your back, press the back of thighs towards the wall behind and stretch your heels down toward the mat (don’t worry if they don’t reach the floor). Straighten your legs, relax your neck and keep your head between your upper arms. Stay for 10 breaths.

Benefits: Improves posture, stretches back muscles, moves oxygen supply around the body more effectively, increases blood flow to the brain helping with focus and energy, relieves tension in the neck, strengthens bones and tones your core. 

3. Paschimottanasana (seated forward bend) 

Pose: Sit on your mat and stretch your legs out in front of you. Press sitting bones into the floor and pull in your lower belly. Inhale and lengthen the spine, exhale and fold forward keeping the back straight. Move from your belly, letting your arms slide along the floor towards your feet. If your hands can’t reach your feet, use a strap (or belt) to loop around them and draw your body down. With each out breath, see if you can fold a little bit deeper. Stay for 10 breaths.

Benefits: Stretches the spine, hamstrings and calves, calms the mind, stimulates internal organs. 

4. Setu Bandha Sarvangasana (bridge pose)

Pose: Lie on your back, place your feet flat on the floor hip distance apart with hands beside body, palms facing down. Press your feet into the floor, inhale, lift the hips up and roll the spine off the floor. Press down into the arms and shoulders to lift the chest up and engage the leg muscles and sit bones. Hold for 10 breaths. To release, exhale and slowly lower the spine back on to the mat vertebra by vertebra. 

Benefits: Strengthens the legs and hips, massages the spine, helps reduce back pain and opens the heart. 

5. Balasana (child’s pose)

Pose: Come to your hands and knees on your yoga mat, spread your knees, big toes touch. Exhale and lower your belly between your thighs, root your forehead to the floor (or a block/book if you can’t reach the floor) and stretch your arms out in front of you, palms on the floor. Hold the position for ten breaths. 

Benefits: Provides a gentle stretch for shoulders, back, hips, thighs and neck. Can help relieve back pain, promote mindfulness, lower blood pressure and improve lung function and respiratory fitness.