Yoga with Marta: Give your wings a stretch

In my classes, we often begin with the timeless practice of Sun Salutations (Surya Namaskar) , a simple flowing sequence that boosts energy, builds strength and improves flexibility. It’s a lovely way to connect movement with breath, and something that can easily be added into daily life.

To start, we usually take a few moments to settle in with a few minutes of gentle breathing (Pranayama), which helps to clear the mind, improve focus and create a sense of calm. Sitting comfortably, we draw slow, steady breaths, inhaling deeply through the nose, filling the belly and then the chest, pausing briefly and exhaling with ease. Repeat 5-10 times to calm the mind and boost energy.

From there, we run through ‘Upward Facing Dog’ (Surya Namaskar). Lying face down, pressing through the palms and lifting chest and thighs off the ground. This posture strengthens the spine and arms, while expanding the chest and inviting deeper breaths.

For those ready to journey a little deeper, I often introduce ‘Shoulder Stand’ (Sarvangasana). This is one of my personal favourites. It's wonderful for improving circulation, strengthens the body and helps dissolve stress. Of course, it’s always optional, with gentle alternatives for anyone who prefers a more grounded practice.

Props such as blocks, straps and bolsters are always available in class and students are very welcome to bring their own if they prefer. Using props helps support the body’s natural shape and unique needs, making each posture more accessible and comfortable.

Yoga is not about perfection, but about presence.

Each breath, each posture, each moment on the mat is an opportunity to reconnect.