Healthy Living Series · Volume I

YOGA
for Life

"A Journey into Balance, Breath & Wellbeing"

Warrior I Meditation Lotus pose
Prof. Ronke Ogunmakin Professor of Media & Educational Technology
Ajayi Crowther University, Nigeria

Personal Digital Library
ideyalright Productions
First Edition
2026

Foreword

A Note from
the Author

Throughout my four decades in academia, broadcasting and education, I have watched the world grow faster, louder and more demanding. Our students study longer. Our professionals work harder. Our screens never sleep. And yet the body — this remarkable, patient, forgiving instrument we inhabit — was never designed for this pace.

Yoga found me late. But it found me at exactly the right time. I began my practice not in a studio, but on a borrowed mat in a quiet corner of my study, following along with a video on a small screen. Within three months, I slept better. Within six, my lower back pain — a companion of thirty years — had largely departed. Within a year, I was a different person in my own skin.

This book is my attempt to share what I found. It is not written for the already flexible or the already fit. It is written for the busy teacher, the retired professional, the curious student, and the grandmother who never thought yoga was for her.

It is written, in particular, with African women in mind — women who give endlessly to family, community and profession, and who deserve a practice that gives back to them.

Yoga is not a luxury. It is a right. Begin today. Begin where you are. The mat will meet you there.

Prof. Ronke Ogunmakin Ajayi Crowther University, Oyo State, Nigeria · 2026
Prof. Ronke Ogunmakin
Prof. Ronke Ogunmakin Professor of Media & Educational Technology
Ajayi Crowther University, Nigeria
01

Foundations &
Standing Poses

Every yoga journey begins with standing tall. These foundational poses root you firmly to the earth, build leg and core strength, and awaken the alignment awareness that underpins every pose that follows.

"Yoga is the journey of the self,
through the self, to the self."

— The Bhagavad Gita
1 Mountain Pose
Mountain Pose
Tadasana
Stand tall, feet hip-width. Spine long, shoulders relaxed, arms at sides. The starting point for every standing pose.
2 Warrior I
Warrior I
Virabhadrasana I
Step one foot back. Bend front knee to 90° directly above the ankle. Arms straight overhead. Hold 5 breaths each side.
3 Warrior II
Warrior II
Virabhadrasana II
Step one foot back. Bend front knee to 90° directly above the ankle. Arms straight overhead. Hold 5 breaths each side.
4 Triangle Pose
Triangle Pose
Trikonasana
Wide stance, reach forward hand to shin, opposite arm to ceiling. Keep both legs straight. Hold 5 breaths each side.
5 Tree Pose
Tree Pose
Vrksasana
Balance on one foot, other foot on inner calf or inner thigh. Hands at chest or raised overhead. Hold 5 breaths each side.
6 Chair Pose
Chair Pose
Utkatasana
Feet together, bend knees and lower hips as if sitting. Arms raised overhead, chest lifted. Hold 5–8 breaths.
7 Cobra Pose
Cobra Pose
Bhujangasana
Face down, hands under shoulders. Inhale and lift the chest using your back muscles. Hold 5 breaths, then lower.
8 Cat-Cow
Cat–Cow Stretch
Marjaryasana–Bitilasana
On hands and knees — inhale, drop belly and lift chest (Cow); exhale, round the whole spine (Cat). Repeat 8–10 times.
02

Sun Salutation
Sequence

Surya Namaskar is the spine of yoga — a flowing sequence of 5 core poses linked by breath that warms the entire body, builds heat and focus, and can be practiced as a complete session on its own.

"Breath is the bridge which connects life to consciousness, which unites your body to your thoughts."

— Thich Nhat Hanh

Surya Namaskar

Follow the breath — one movement, one breath

1
Prayer Pose
Prayer Pose
Exhale
2
Raised Arms
Raised Arms
Inhale
3
Forward Bend
Forward Bend
Exhale
4
Low Lunge
Low Lunge
Inhale
5
Plank
Plank
Hold

To complete the full sequence: From Plank, lower to the floor, then press into Cobra (Bhujangasana). From Cobra, lift the hips into Downward Facing Dog (Adho Mukha Svanasana). Step or jump the feet forward to Low Lunge on the other side, then rise through Forward Bend and Raised Arms back to Prayer pose. This completes one half-round. Practise 4–8 full rounds to build energy in the morning.

Practitioner's
Wisdom

01

Begin with Breath

Before a single pose, spend two minutes breathing slowly — in for 4 counts, hold for 2, out for 6. This activates the parasympathetic nervous system and signals the body it is safe to open and release.

Breathing
02

Listen to Your Body

Pain is never a goal. A gentle stretch held with ease brings more benefit than a forced extreme that creates tension. Your edge — the place just before discomfort — is where growth happens.

Safety
03

Consistency Over Intensity

15 minutes every morning transforms the body and mind more reliably than a two-hour session once a fortnight. Build a sustainable ritual — not a heroic occasional event.

Habit
03

Floor Work &
Core Poses

Coming down to the earth connects us to our centre. These poses build core stability, strengthen the spine and create the deep inner calm that is yoga's most enduring gift.

"Yoga does not just change the way we see things, it transforms the person who sees."

— B.K.S. Iyengar
9 Bow Pose
Bow Pose
Dhanurasana
Face down, reach back and hold both ankles. Inhale and lift chest and thighs off the mat. Hold 3–5 breaths.
10 Bridge Pose
Bridge Pose
Setu Bandha Sarvangasana
On your back, knees bent, feet flat. Press feet into mat and lift hips to the ceiling. Hold 5–8 breaths, then lower slowly.
11 Side Plank
Side Plank
Vasisthasana
From plank, rotate to one side. Lift top arm to ceiling, keep hips raised. Hold 3–5 breaths each side.
12 Child's Pose
Child's Pose
Balasana
Kneel on the mat and sit back toward the heels. Separate the knees about hip-width apart, big toes touching. Fold the torso forward and rest the forehead on the mat. Extend arms forward or lay them alongside the body, palms up. Breathe slowly and let the lower back soften and release. Stay as long as you need — this is your resting pose.

The Science of
Yoga's Benefits

Research-backed reasons to step onto the mat every day

🧠
Mental Clarity

Regular practice reduces cortisol and increases GABA — the brain's calming neurotransmitter — significantly reducing anxiety and depression symptoms.

❤️
Heart Health

Studies confirm yoga lowers blood pressure, reduces LDL cholesterol and improves heart rate variability — key markers of cardiovascular resilience.

🦴
Bone Density

Weight-bearing poses stimulate bone-building cells. Crucial for women over 50, where yoga is among the most effective non-pharmacological interventions.

😴
Better Sleep

An evening yoga practice — even 10 minutes — has been shown to significantly improve both sleep quality and duration in clinical studies.

🌿
Immune Function

Movement, breathing and relaxation together activate the lymphatic system and reduce inflammatory markers circulating throughout the body.

⚖️
Weight Balance

Yoga builds lean muscle, improves metabolic function and — through mindfulness — reduces stress-driven eating. Long-term practitioners maintain healthier weights.

04

Hip Openers &
Flexibility

The hips carry an extraordinary burden of stored tension. These poses — held with patience and breath — gently release years of physical and emotional holding, restoring the body's natural grace of movement.

"The body benefits from movement,
and the mind benefits from stillness."

— Sakyong Mipham
13 Low Lunge
Low Lunge
Anjaneyasana
Step forward into a lunge, back knee on mat. Arms overhead, press hips forward and down. Hold 5 breaths each side.
14 Pigeon Pose
Pigeon Pose
Eka Pada Rajakapotasana
Front knee forward, back leg extended. Square hips forward and fold over front leg. Hold 8–10 breaths each side.
15 Seated Twist
Seated Spinal Twist
Ardha Matsyendrasana
Sit tall, cross one foot outside the opposite thigh. Rotate torso toward the raised knee. Hold 5 breaths each side.
16 Wide-Legged Fold
Wide-Legged Forward Fold
Prasarita Padottanasana
Wide stance, toes slightly in. Fold forward from the hips, hands to floor or shins. Relax the neck. Hold 5–8 breaths.
05

Pranayama —
The Art of Breath

Prana means life force. Ayama means to extend or expand. Pranayama is, literally, the expansion of the life force through the conscious control of breath. These two practices are accessible to anyone, anywhere, at any time.

"When the breath wanders, the mind is unsteady. But when the breath is still, so is the mind."

— Hatha Yoga Pradipika
Alternate Nostril Breathing

Nadi Shodhana
Alternate Nostril Breathing

The most balancing of all breathing practices. Synchronises the left and right hemispheres of the brain. Reduces blood pressure. Brings the nervous system into exquisite equilibrium.

  1. Sit comfortably. Raise the right hand, index and middle finger to forehead.
  2. Close the right nostril with the thumb. Inhale left for 4 counts.
  3. Close both nostrils. Hold for 4 counts.
  4. Release the thumb, exhale right for 8 counts.
  5. Inhale right for 4 counts, hold 4, exhale left for 8. That is one round. Practise 5–10.
Box Breathing Meditation

Box Breathing
Sama Vritti Pranayama

Used by military special forces, surgeons and elite athletes to calm the nervous system under pressure. Equal parts in, hold, out, hold — four sides of a perfect square.

  1. Sit tall and close the eyes. Relax the jaw.
  2. Exhale completely to empty the lungs.
  3. Inhale slowly for 4 counts, filling from the belly upward.
  4. Hold the breath for 4 counts. Do not strain.
  5. Exhale for 4 counts. Hold for 4. Repeat 4–8 rounds.
06

Restoration &
Deep Release

The nervous system needs as much training as the muscles. These restorative poses are not passive — they are active recovery. Many practitioners say this is the most important chapter in the book.

"In the midst of movement and chaos, keep stillness inside of you."

— Deepak Chopra
17 Comfortable Seat
Comfortable Seat
Sukhasana
Sit cross-legged, hips raised on a blanket if needed. Spine tall, hands on knees. Breathe slowly and naturally.
18 Legs Up the Wall
Legs Up the Wall
Viparita Karani
Lie on your back with legs resting straight up the wall. Arms relaxed, palms up. Stay 5–10 minutes.
19 Happy Baby
Happy Baby
Ananda Balasana
On your back, hold the outside of both feet with knees wide. Draw knees toward armpits. Hold 8–10 slow breaths.
20 Corpse Pose
Corpse Pose
Savasana
Lie flat, arms at sides, palms facing up. Let the entire body release into the floor. Stay 5–10 minutes — never skip this.

Building Your
Daily Practice

04

Create Your Sacred Space

You do not need a studio. A clear 2m × 2m space, a mat and 15 minutes free from interruption is enough. Keep the space consistent — the same corner each day signals to the mind that it is time to shift.

Environment
05

The Power of Morning Practice

The body is stiff in the morning but the mind is fresh. A short morning practice sets the tone for the entire day. You will make better decisions, feel calmer and handle stress with far greater grace.

Routine
06

Journal After Practice

Keep a yoga journal. Two sentences: What did you notice in your body? What did you notice in your mind? Over months, these entries become a remarkable record of your transformation.

Reflection
07

Meditation &
Mindfulness

Yoga prepares the body to sit still. Meditation prepares the mind to become spacious. Together, they form the complete practice — and together, they heal at a depth that nothing else reaches.

"Take care of your body — it is the only place
you will ever truly live."

— Jim Rohn

A Beginner's Guide to
Seated Meditation

Meditation is not the absence of thought. It is the practice of noticing thought without being carried away by it. Every time you notice you have wandered and return your attention — that is the practice. That is the repetition that builds the mental muscle.

Begin with just five minutes. Set a gentle timer. Sit in any comfortable position where the spine can be naturally upright. And begin.

  1. Find a comfortable seated position — on a chair, cushion or rolled blanket. Let the spine be long without being rigid.
  2. Close the eyes or soften the gaze downward. Take three deep, deliberate breaths to arrive in the body.
  3. Allow the breath to return to its natural rhythm. Simply observe each inhale and exhale without controlling it.
  4. When thoughts arise — and they will — simply notice them without judgment. Label them gently: "thinking". Then return to the breath.
  5. After your timer sounds, sit for another 30 seconds before opening the eyes. Carry the quality of attention with you into your day.
Walking meditation
Also try
Walking Meditation

Walk slowly and deliberately — each step a conscious placement of the foot. Feel the heel, ball and toes connect with the earth in sequence. Breathe in for four steps, out for four. Walking meditation can be practised anywhere — a garden path, a quiet corridor, even a busy street.

08

Chair Yoga &
Accessible Practice

Yoga belongs to everyone. These seated and supported variations make the practice available regardless of age, mobility or fitness level. There is no lesser version here — only a different expression of the same wisdom.

"Yoga is not about touching your toes. It is what you learn on the way down."

— Jigar Gor
21 Seated Mountain
Seated Mountain
Chair Tadasana
Sit on the edge of a chair, feet flat, hip-width. Sit bones even, spine naturally tall. Breathe slowly and deeply.
22 Downward Dog
Downward Facing Dog
Adho Mukha Svanasana
Hands and knees, tuck toes and lift hips up and back. Press chest toward thighs, relax the neck. Hold 5–8 breaths.
23 Seated Forward Bend
Seated Forward Bend
Paschimottanasana
Legs straight, fold forward from the hips. Reach for feet, ankles or shins — use a strap if needed. Hold 5–8 breaths.
24 Lotus / Meditation Seat
Meditation Seat
Padmasana / Sukhasana
Sit comfortably cross-legged, spine naturally upright. Hands on knees, face relaxed. Breathe gently and naturally.
Prof. Ronke Ogunmakin
Prof. Ronke Ogunmakin
Professor of Media & Educational Technology
Ajayi Crowther University
Oyo State, Nigeria
About the Author

Distinguished Academic
& Healthy Living Advocate

Prof. Ronke Ogunmakin is one of Nigeria's most distinguished academics, with over 45 years of experience spanning Media Studies, Educational Technology and Communication. A BBC-trained journalist, she served as Pioneer Director of Media & Communications at both the National Broadcasting Commission and the National Open University of Nigeria, dedicating her career to education, research and the advancement of communication in Africa.

Her research portfolio includes projects sponsored by the BBC, DFID, ITU and UNESCO. She is the author of multiple books on broadcasting and educational technology, and has published several reviewed articles in international & national journals.

Yoga for Life marks the beginning of a new chapter — the Healthy Living Series — in which Prof. Ogunmakin brings the same rigour, warmth and clarity she has brought to her academic work to the subject of wellbeing.

Media Studies Educational Technology Broadcasting Communication Research Healthy Living Yoga & Wellness
Healthy Living Series · Volume I · First Edition · 2026

Yoga for Life is the first in a series of wellness publications by Prof. Ronke Ogunmakin. With clarity, warmth and decades of lived wisdom, these books bring rigorous, accessible guidance on body, mind and spirit to readers across Africa and the world.

Coming Next in the Healthy Living Series
  • Volume II — Nutrition & Nourishment: Eating for Energy
  • Volume III — Movement for Every Body: Beyond Yoga
  • Volume IV — The Mindful Mind: Mental Wellness & Resilience
  • Volume V — Yoga for Seniors: Graceful Ageing
Author
Prof. Ronke Ogunmakin
Publisher
ideyalright Productions
Series
Healthy Living · Vol. I

All illustrations are original AI-generated artworks. © 2026 Prof. Ronke Ogunmakin / Personal Digital Library · ideyalright Productions. All rights reserved.