How do Miranda Kerr and Gisele Bndchen fit yoga in around motherhood and a career? They do it at home, says The Ishy founder Jane Kersel. With these top tips, you can do it too

BY Rachael Dove | 06 February 2014

Why do yoga at home? Practising a yoga routine at home needs demystifying: so many of my students are worried about posing incorrectly, or think that a routine should always be 90 minutes long. Yoga is not about nailing that perfect pose, it's about getting out of your head and into your body. The more bite-sized chunks of mindfulness you can fit in a day, the better. Practising a routine in a class or a busy gym can often make it harder to concentrate on you. At home you have the opportunity to connect with the rhythm of your body and centre your thoughts inwards. Try and do a routine everyday, but - don't be critical; If you can't practise in the morning, find a moment that suits better.

Prepare a space Always take your outside shoes off when you enter your home to maintain a pure and clean energy. Buy a mat to give your routine and body a level of respect. Unfold it in a relaxing space such as a spare room or bathroom (water promotes relaxation) and avoid putting it in busy or working spaces like your office or the lounge. Take a shower when you get in from a stressful day at work to psychologically mark the end of your working day. Light a candle, play soft music or massage in some body oil to evoke your senses, which connects mind to body and calms the nervous system.

Morning routine When you wake up, stretch in your bed to iron out aches and strains from sleeping. Take your pillows away and lie flat on your back with the soles of your feet on your mattress and your knees bent. Lift one leg into the air, wrap your hands around it and straighten it as much as you can, keeping your back flat. Hold for 10 long breaths and swap to the other leg. Next, start with both legs straight then bring your right knee towards your chest. Holding on to it with your left hand, roll your knee over to your left hand side. Hold for 10 breaths and repeat. Sit up, crossed legged and, for five minutes, be aware of the noise in your head. Let thoughts of your forthcoming agenda slip away whilst you relax in the present moment.

Miranda Kerr's yoga-inspired Instagram photo, posted in November (PHOTO: @mirandakerr)

Breathing routine Cold weather, driving and sitting at a computer screen cause a closed body posture with a collapsed chest and shallow breathing. The key to doing yoga at home is choosing poses that open your lungs and your body, which are the antithesis of bad posture. For instance, the horse pose (feet placed wide apart with bent knees. Check poses online at yogajournal.com) encourages deep breathing and the circulation of blood, which gives you a dose of energy. Start by holding your hands together at your heart. As you inhale take your arms out to the side as if you are welcoming a long lost friend. On exhale, bring your arms back to your heart. Repeat 10 of these arm movements breathing from the base of your lungs.

Stretching routine During the 11th exhale of the horse pose forward-bend to the floor keeping your knees bent. As you inhale, lift your chest (so that it looks like a flat table top) and fold back down towards your legs as you exhale. Inhale and roll up into a standing position. Repeat this five times. On your last exhale, instead of rolling up, step your feet back and put your hands on the floor into the downward dog pose. Stretch your back out as you inhale and exhale. From there, inhale and bring your right foot up to your hands, into a lunge with your hands either side of your foot. This stretches your hip flexors which get very tight when sat at a desk and can cause lower back pain. From the lunge place your back knee on the floor and bring your hands to your heart. Inhale and circle them towards the ceiling and down by your side. Go back into downward dog and repeat with the left leg. This routine is brilliant for those who have never done yoga before, as it does not rely on flexibility.

Energy routine If you are going out in the evening after a tiring day and need a burst of energy, or if you been travelling and are jet lagged, try the viparita karani pose. Lie close to a wall and flick your legs up so that your hips and back are flat on the floor (the flexibility of your back and hamstrings will dictate how close you get to the wall). This inversion circulates static blood from your feet to your heart to give you a feeling of renewed energy. It's excellent for stretching out an achy back, too.

Evening routine At the end of the day, instead of trying to relax by watching television, get into bed. Lie in the corpse pose (flat on your back) and close your eyes. Watch all the anxiety from your day unfolding, and your thoughts float away like clouds. Unhook from the pushing energies that tell you to wake up in the morning, or go into work when you feel unwell. Breathe deeply and accept any chatter in your head. Give your body quiet time to achieve the feeling of true relaxation.

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How to do yoga at home