Charmaine Yabsley's yoga guide to beating jet lag

1.    Skull Shining Breathing 

Otherwise known as Kapalabhati, this breathing technique should be done with a straight back. Take a deep breath and as you exhale, push your navel towards your spine in a short, sharp movement. Repeat this once a second for approximately three minutes.
 

2.    Alternate Nostril Breathing

Inhale for five seconds, hold for 20 seconds, and slowly exhale for 10 seconds. If you’re finding this difficult, inhale for five seconds, hold for 10 seconds, breathe out for five seconds and work your way up. Repeat this four times.
 

3.    Corpse Pose

This resting pose looks easy, but it does wonders for your wellbeing. Lie flat on your back with your eyes closes and your arms relaxed. Stay like this for eight breaths.
 

4.    Sun Salutation

This pose is fantastic for a full-body workout. Begin by bending down and touching your toes. With your arms on the mat, kick your legs out behind you one after the other into a similar position as a high-plank. Lower yourself to the floor and raise the upper half of your body before rising so you make a V shape. Repeat up to six times.
 

5.    Corpse Pose 

Hold for eight breaths.
 

6.    Single-Leg Forward Bend

Raise one leg straight off the floor behind you and bend your body until you make a T shape. Hold for 30 seconds and repeat on the other leg.
 

7.    Corpse Pose

Hold for eight breaths.
 

8.    Inclined Plane Pose

Also known as an upward plank, this movement builds strength and flexibility in the arms, shoulders, legs, chest and glutes. Hold for one minute.
 

9.    Corpse Pose

Hold for eight breaths.
 

10.    Plough Pose

Keep your torso perpendicular and bend your body from the hips so your toes touch the floor above your head. Keeping your arms out straight in front, this movement is brilliant if you’re experiencing back pain or if you’re having trouble sleeping. Hold for up to one minute.
 

11.    Fish Pose

Lie on your back before pressing your arms into the floor and lifting your chest. Due to your back being arched, it’s highly beneficial if you’re experiencing any pain or discomfort in that area. Hold for one minute.
 

12.    Corpse Pose

Hold for eight breaths.
 

13.    Wide-Leg Forward Bend

From a wide stance, bend from the hips down to the floor. This movement will help to stretch your legs and spine and is ideal if you’re planning on a lot of sightseeing while on holiday. Hold for one minute.
 

14.    Seated Forward Bend

Helping to relieve stress, this stretch begins by sitting with your legs extended out. Bend forward from the hips until your head and legs meet, grab onto your feet and hold for one minute. 
 

15.    Inclined Plane Pose

Hold for up to two minutes.
 

16.    Corpse Pose

Hold for eight breaths.
 

17.    Crescent-Moon Pose

In a standing position raise your arms above your head before moving your body either to the left or right so you make a crescent moon shape. Hold for up to one minute.
 

18.    Triangle Pose

Engaging the whole body and core, the Triangle Pose is the penultimate move. From standing with your legs apart, turn your left foot inwards and your right foot out. With your arms outstretched, move so one of your hands touches the floor. Hold for one minute.
 

19.    Final Relaxation of Corpse Pose

Hold for up to 10 minutes, or longer if needed.