From yoga for low mood, back pain, flexibility, and strength to accessible chair yoga, classes for men, and for partners – stretch into the world of yoga with these free classes and resources

Yoga: it’s the low-impact exercise that can be done pretty much anywhere, with little to no equipment, and is open to newbies and prodigies alike. And while you might initially turn to it for the physical benefits – gentle, restorative stretching and strength building – yoga has been used to support our mental health and wellbeing since its origin more than 5,000 years ago.

In fact, yoga is so effective, it has been shown to lower stress hormones in our bodies while raising feel-good chemicals endorphins and GABA (gamma-aminobutyric acid). Yoga can also help with sleep, relaxation, and feelings of overwhelm, an all-round wellbeing wonder.

And it’s also a financially accessible activity. All you need to get going is yourself, and a soft surface (if you have a yoga mat – great! But if not, a blanket works just fine). So, if you’re ready to go, and are looking for free resources to help you on your way, look no further…

1. Yoga with Adriene

Yoga with Adriene is your one-stop YouTube channel for all your yoga needs. From simple flows, to challenging sequences, and videos designed to target specific problems – like back pain, hip pain, PMS, and low mood – Adriene’s videos are a great companion for your yoga journey.

2. Daily Yoga

Daily Yoga is a free app available for both iOS and Android, that comes with hundreds of classes from many different teachers. You can set yourself challenges, target specific problem areas of your body – such as addressing lower back pain, or neck pain – and try something completely new with the guidance of your teacher.

Search for Daily Yoga on the App Store or Google Play Store.

3. Arianna Elizabeth

If you’re looking to undertake a 30-day yoga challenge, then look no further than Arianna Elizabeth’s channel. With 30-day challenges already up and ready to go, you can dip into her 10-minute videos every day, following along with her supportive sequences.

Pumpkin Mousse is creamy, fluffy, melt-in-your-mouth perfection and it is my family’s favorite pumpkin dessert. Every year, when I make it, another die-hard pumpkin-hater falls prey to its awesomeness.

Pumpkin Mousse

A co-worker gave me this recipe, more years ago than I feel like counting. I took one bite of the mousse she brought to the office and I was smitten.

Creamy, light and full of real pumpkin flavor lightly spiced by nutmeg and cinnamon had me convinced I needed to make this recipe right away. 

My husband liked the pumpkin mousse just as much, maybe even more. He has consistently chosen this as his dessert of choice every holiday season since then.

Nothing makes him happier, during the season of holiday baking than knowing I am going to make pumpkin mousse for dessert.

When I was getting ready to make this mousse for the first time, as a very young newlywed who had grown up with cool whip and instant pudding style desserts, I’d never bought a carton of heavy cream before in my life, let alone whipped it into peaks.

However, this mousse was a turning point. I discovered then, that quality ingredients can produce results at home that trump anything a restaurant could possibly serve.

Making pumpkin mousse was, in many ways, the dessert that pushed me to start baking and cooking more outside my comfort zone I’m so very glad I did!

This recipe starts by dissolving gelatin in a small amount of dark rum. The rum adds a rich deep flavor that I believe is what helps this pumpkin mousse stand out from the crowd.

Pumpkin Mousse Recipe

After mixing together pumpkin puree, eggs, sugar, spices, and vanilla, the gelatin mixture is added. Beat the heavy cream into stiff peaks then gently fold it into the pumpkin-gelatin mixture.

I’ve chilled this mousse both in individual ramekins and in a giant bowl for serving. Whichever way you c

From a heart-warming comedy to an autumnal tradition, and a podcast about modern dating, try something new with our enriching suggestions

1. Page-turners

The Sun, the Sea and the Stars: Ancient Wisdom as a Healing Journey by Iulia Bochis

Renowned on Instagram for her powerful illustrations about mental health and wellbeing, creative illustrator Iulia Bochis has now created a beautiful book that narrates a story of personal growth and healing, and is packed with illustrations and words of wisdom to inspire us on our own quest for self-discovery.

(Out now, Ebury Publishing, £14.99)

2. Out and about

Pumpkin picking

It’s that time of the year where farmers open their gates to the wonderful, autumnal tradition of pumpkin picking. Head to your nearest pumpkin patch and embrace the nostalgia of the festivities, while connecting with the outdoors. You might even find yourself on a tractor ride, or rambling through maze trails while you’re there…

(Search for pumpkin picking in your local area)

3. Act of kindness

Donate a buddy bag

It can be scary and confusing for any child to leave their home, especially following trauma. By donating to the ‘Buddy Bag’, scheme, you’ll help fund a bag of essential items including toiletries, underwear, pyjamas, and a teddy/book to a child in emergency care. And, importantly, you’ll be helping to provide a sense of security during a difficult period of a child’s life.

(Head to buddybagfoundation.co.uk)

4. Lend us your ears

‘This is Dating’

Has curiosity ever got the better of you when you see people on a first date in a restaurant? Let your curiosity prevail with this podcast, and home-in on a series of first dates. Radically fresh and truly captivating, you may also learn a thing or two about modern dating – if that helps to justify your eavesdropping.

(Available on all platforms)

5. Plugged-In

Lucy Sparrow

If the name rings a bell, that’s because Lucy Sparrow is renowned for being the artist that created a cornershop installation in London, entirely out of felt! She continues to take the crafting world by storm with her felt masterpieces. From cereal boxes to cakes, she brings colour and crafting inspiration to our feeds.

(Follow @sewyoursoul for more)

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Naturopathic nutritionist and health coach Claudine Thornhill joins Happiful’s podcast to share practical tips around optimising your nutrition, managing your wellbeing and becoming an expert on yourself in perimenopause

Claudine Thornhill is an advocate for women’s mental, physical and nutritional health and, as she shares with Happiful, believes that with good nutrition, self work and self-compassion we can navigate the perimenopause and menopause more positively.

Speaking on our I am. I have podcast, Claudine outlines some of the practical and everyday ways we can address, support and protect our wellbeing.

Symptom tracking

• One of the key things is really just to increase that connection and awareness with your body and your emotions. That's the first step. This will help you if you’re speaking with a GP or a healthcare professional.
  
  
• Come from the position as the expert on your own body. Track your symptoms. Whether you use a period tracking app, note things down on your phone or write it on a piece of paper, tracking your cycle, sleep, your stress levels and also what you've eaten as well is important. See what patterns there might be.
  

Nutrition

• If we eat in a way that balances blood sugar levels, that’s a good way to go and that includes a decent amount, in quantity and quality, of carbohydrates. It might be whole rolled oats, butternut squash, sweet potatoes and white potatoes as well. This should make up around a quarter of your meal plate.
  
  
• Protein is also important as we move through perimenopause. Osteoporosis can be a concern and so thinking about the protein and minerals that will support our bone health is key. So lean chicken, fish and foodstuffs like that. Also, if we’re starting to see unwanted weight gain around the middle, protein will help keep us fuller for longer. This should make up around a quarter of your meal plate too.
  
  
• Vegetables play a key role in our diet at this time of life, particularly dark leafy vegetables, as they support our liver function which is vital. Vegetables will also provide energy, which we all need. Veggies should make up half of your plate.
  
  
• Be mindful around stimulants like sugar, alcohol and caffeine which can cause insulin spikes or have an impact on cortisol, the stress hormone. Try not to drink caffeine too late in the day, and choose green tea which still has some caffeine for that kick but also contains flavonoids.

Wellbeing

• Address stress! Find activities that help you cope and destress. That will be different things for different people but breathwork, meditation, drawing

We're sharing seven tips you can incorporate into your daily routine to help maintain mental wellness

Looking after our mental wellbeing goes a long way to leading a fulfilled life, tuning into our minds and bodies, and supporting our physical health. But maintaining good mental wellness can be a challenge in the hustle and bustle of daily life and we are all susceptible to pushing it to one side if we aren’t consciously checking in with ourselves. Fortunately, there are several things we can do to maintain mental wellness as part of our daily routines.

1. Start the day right

Getting out of bed can be difficult, particularly during the darker winter mornings or if you’ve had a bad night’s sleep the night before. But getting up and making your bed is a great way to set your day off on the right foot. Having a tidy bedroom brings a wealth of benefits to our mental wellbeing, such as resetting focus, increasing productivity, reducing stress and improving our mood. Although it might only seem like a small accomplishment, making the bed is a little win that will likely see you completing another task, and another...

2. Avoid checking emails first thing

Since the pandemic, far more of us are working from home and, whilst this brings many benefits, it can be easy to fall into the trap of checking your workload before your day has even started. Anxiety can be heightened first thing in the morning with the unknown of what the day might bring, so ensuring you're up, washed, dressed, and ready for the day before logging on will prevent you from encountering a potential stressor before your working day begins.

3. Excercise

Exercising doesn't have to feel like a chore. Not only is it a great way to reap the benefits of the outdoors and being in nature, but it can also help you to clear your mind and recharge. Whatever time of day you decide to do it - on your morning commute, your lunch break, or after your working day is done - try and do around 30 minutes of exercise a day. Exercising releases feel-good hormones and helps you feel energised, so you can do more of the things you enjoy.

4. Take a lunch break

This tip might seem obvious, but with 56% of workers not taking their full lunch break, we thought it was worth a mention. As the way we work becomes more flexible, it can be easy to lose track of time and stay sitting at our desks. Even if it’s just for 15 minutes, try and stand up, move about and get some fresh air. Most importantly, make sure you’re fueling your body with the nutrients it needs to carry on with your day. It doesn't just have to be whilst you’re working either; ensuring you’re making time to take a break even on your days off is key to mental wellness.

5. Make a list

Whether it's for work or personal life, you can beat a good old ‘to-do’ list. Lists create order, relieve stress, and allow you to organise your time and set priorities - all of which contribute to maintaining good mental health as we’re able to break down our day into more manageable tasks. Just like making your bed in the morning, setting smaller, achievable goals will help you stay focused and see you achieve lots of little wins.

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