UGO EHIOGU last night revealed how he has turned to yoga in an attempt to force his way back into the England set-up.

The Middlesbrough defender, who plays in a Premiership clash at Totteham today, was left out of Sven-Goran Eriksson's 23-man World Cup squad during the summer.

Ehiogu admits he was left frustrated at not being involved on the international stage, and at times he could not face watching his country in World Cup action.

But the 29-year-old is now searching for an inner calm in a bid to continue in the form which led to him being on the fringes of Eriksson's squad.

"I was extremely disappointed not to be there," said Ehiogu. "It got to a stage where I could not watch games in the summer.

"But then I just decided to put it out of my head and find an extra five or ten per cent at Middlesbrough, and that should take care of it. It's out of my hands.

"I tend not to think about England now. I'm just concentrating on doing as well as I can and I have a programme to try to get that extra ten per cent out of myself. That will bear fruit.

"It's not on the training field, it's more something I do at home. I've taken some advice from people and I do some yoga stretches in the morning and at night before I go to bed. Some extra fitness work."

Ehiogu turned to the yoga programme after some advice from Dr Richard Smith, who has strong links with England.

And the centre-back insists that he is not prepared to forget about the national team and he still hopes to force his way into the squad for the European Championship qualifier with Slovakia next month.

But he realises the job in hand is a tough one, with the re-emergence of Leeds defender Jonathan Woodgate on to the international stage.

"I've only just started doing the yoga," said Ehiogu, who has four caps to his name. "I'm slowly feeling the benefit but because it's so early you can't really tell at this early stage.

"But I'm willing to try new stuff if it's going to improve me.

He added: "It can cheer you up being selected in squads so much, you miss it when you are not taking part.

"It matters to me but I try to put everything in perspective.

"It would be nice to see my name in the squad list or even to hear people say you are in contention.

"But there's been so many developments. Jonathan Woodgate has just got back into the squad, so I shall not beat myself up about it.

"I believe I'm good enough to be in the squad and I'm confident enough to play a game.

"And I hope to prove that by my performances for Middlesbrough. I can't do any more - it's out of my hands."

The former Aston Villa defender is convinced all he can do is keep performing at his best for Boro.

He believes that will prove a simple task as he strives to help the buoyant Riverside outfit succeed in finishing among the top six.

"Since I've been here this is the best squad of players without a shadow of a doubt," said Ehiogu, who skippered the side at home to Birmingham last week.

"I'm thinking we have to make steady progression and that's with everyone fit.

"If we have everyone fit I would be very disappointed if we were out of the top six.

"We've already picked up a couple of injuries and Juninho is out long term, so you can only keep pushing along.

"As we start to get everyone fit I think we will start to find ourselves and find that we start to fulfil our potential."

Ehiogu also revealed that the team spirit at the club is refreshing and is helping all the summer players settle in.

Massimo Maccarone cannot speak much of the English language but he has been helped to feel at home by Carlos Marinelli and Geremi, who translate for the £8.15m striker.

"It's helped the European guys because there are a couple of guys who can speak French, Italian and they also obviously speak English," he said.

"Massimo has learnt a few words of English already - or the most important ones anyway!

"It's a nice kind of blend because it's not a case where the Italians go off in one corner and so on, it's not like that.

"With this group there's more of a togetherness and people seem to be doing stuff together.

"The other day we all went go-karting.

"There were 20 or so of us and that was a mixture of youth team players, reserve team players and first team players."

Captain Gareth Southgate returns at White Hart Lane today after recovering from a back injury sustained at Everton.

Midfielder George Boateng is also expected to be fit after shaking off the flu and a hamstring strain, as Boro aim to claim their first victory on their travels of the season