From Warrior II, bend front knee. Spin to ball of back foot as torso lowers down onto thigh, opening heart centre to the sky. Lower bottom hand to inside of thigh with palm planted firmly. At same time reach top arm and hand up and overhead extending in a straight line towards the front. To take the bind wrap top arm around and under backside of torso. Grasp bottom hand at wrist. Minimise lateral flexion of spine while rotating torso open. Press elbow and shoulder against bent knee in an isometric contraction to keep knee aligned and leverage rotation of torso. Gaze to upper fingertips. Neck is relaxed. Lengthen and soften belly. Extend spine with each inhale. Increase twist with each exhale. Switch sides.

Sit with legs straight. Raise right knee. Place right foot on outside of left leg. Bend left leg. Place left foot outside of right hip. Place right arm behind. Raise left arm. Hook elbow behind knee. Twist to right. Ground sitting bones into floor. Lengthen through spine. Twist on each exhale. Repeat on other side.

Bring legs into Half Virasana (Hero) and Half Lotus. With the right leg in Half Lotus, wrap right arm behind back to bind right foot. Tuck left hand under right knee. Press left hand flat. Lengthen torso. Open chest as you twist to the right. Hold. Switch sides.

Stand in Mountain. Feet wide apart. Arms to waist. Rest hands on sides of hips. Turn both right foot and left foot outwards. Keep heels aligned. Firm up thighs. Keep right ankle aligned with centre of kneecap. Bring right thigh parallel to inner part of right foot and press it upwards. Extend left heel while pushing tailbone towards pubis. Lean torso downwards while turning further to right. Place left hand on floor. Place right hand next to right foot. Push thighbone towards floor. Lean torso towards back. Turn head towards right. Fix gaze on right arm. Soften abdomen. Extend spine. Twist torso. Hold. Switch sides.

If in full Revolved Side Angle, you have trouble balancing bring knee to mat. Stabilise front leg by pressing inner thigh down. Press down through root of big toe. To deepen the twist as you bind, keep outer thigh strong and press arm against outer thigh. Use bottom shoulder pull bottom side of ribcage past thigh. Pull top shoulder and top side of ribcage back. Hold. Switch sides.

Start in Dandasana. Bend right knee placing foot flat on floor. Keep some space between left thigh & right foot. Lengthen spine & lift right arm. Rotate to right bringing right hand or fingertips to floor behind you. Bring left arm across body pressing upper arm against outer right knee. Bend left elbow so that fingertips point to ceiling. Lengthen spine. Deepen twist turning the head last. Keep outstretched leg and foot active without locking back of knee. Hold. Repeat on other side.

Start in Staff (legs extended). Place left foot close to right upper thigh near left hip joint. Bend right leg at knee. Place right foot on floor. Press left foot deeper with right thigh. Turn towards right side with torso while holding right knee in inside of left elbow. Interlock hands behind you. Keep balance on left hip while gazing behind with arms interlocked behind. Hold.

Kneel. Place crown of head onto mat in front of hands (hands don't touch head). Interlock fingers. Tuck chin to chest. Lift knees. Walk toes toward elbows. Push down into elbows (shoulders lift away from ears). Hug upper arms. Raise both legs into headstand. Take left leg behind and right leg forward. Turn legs, hips, waist and ribs to right. Repeat on other side. Engage core. Elbows hold most of the weight. If you lose balance, tuck and roll body forward.

Kneel. Place crown of head onto mat in front of hands (hands don't touch head). Interlock fingers. Tuck chin to chest. Lift knees. Walk toes toward elbows. Push down into elbows (shoulders lift away from ears). Hug upper arms. Raise both legs into headstand. Turn hips, waist and ribs to right (then to the left). Engage core. Elbows hold most of the weight. If you lose balance, tuck and roll body forward.

Sit with legs crossed. Place hands in Gyan Mudra (index fingers touching thumbs). Raise forearms so fingers point up. Inhale and twist left. Exhale and twist right. Repeat. Eyes closed. Focus on 3rd Eye. Come back to start. Hold breath. Stomach sucked in. Squeeze mula bandha (suck navel toward spine, squeeze rectal and sex organs). Release.

Sit with legs crossed. Grasp shoulders with fingers in front and thumbs back. Inhale and twist left. Exhale and twist right. Repeat. Keep elbows high with arms parallel to ground. Keep eyes closed. Focus on 3rd Eye. Come back to start. Hold breath. Stomach sucked in. Squeeze mula bandha (suck navel toward spine, squeeze rectal and sex organs). Release.

Partner A lies on their back with arms out horizontally and brings their knees over to one side. Partner B kneels next to Parter A and presses onto their shoulder and thigh to deepen the twist. Partner B asks Partner A when to stop leveraging the twist. Repeat on the other side.

Sit cross legged, back to back with your partner. Reach arms up. Press into shoulder blades of your partner. Lower arms and bring palms together with your partner. Twist to right. Take hand to partner’s thigh. Press down on your own thigh to give leverage to the twist. Repeat on other side.

Start on all fours with hands below shoulders. Bend right knee and slide it forward between hands (heel under left hip). Extend left leg behind you with toes tucked under. Hips face forward. Bring right elbow to outside of left knee. Palms in prayer. Twist to left from deep in your belly. Release. Repeat on other side.

Seat with legs crossed. Extend right leg to side. Bring the left foot in close to hips. Side right arm over right leg with right palm facing up. Reach left fingers up, lifting out of waist. Arch to right. Reach left fingers towards right foot. Bring left arm over left ear. Keep left shoulder pressing back. Chest open and facing forward. Keep chin off chest. Look up. Hold on to foot with 1 or 2 hands. Switch sides.

Sit on floor. Extend legs. Legs together. Toes flexed. Turn torso right. Place left palm on right knee. Place right hand behind with palm on floor. Straighten spine. Exhale, twist torso to right. Turn head towards right shoulder. Hold. Release.

Seat with legs crossed. Extend right leg to side. Bring the left foot in close to hips. Hold right foot with right hand (wrap fingers around big toe). Engage core. Lift chest. Twist to the left. Switch sides.

Seat with legs crossed. Extend right leg to side. Bring the left foot in close to hips. Hold left knee with right hand. Raise left hand. Twist to the left. Engage core. Lift chest. Switch sides

Sit upright in staff pose. Bend knees. Reach arms straight in front at shoulder height. Rotate head, neck upper spine to left (look at wall behind you). Return to start. Repeat on right side.

Get on hands and knees. Slide right hand between left hand and left knee. Slide arm out to left (right shoulder and side of head rest on floor). Reach left hand up. Reach out through the fingers. Hold. Switch sides.

Start in Child pose (kneel with arms out stretched, forehead on mat). Bring right arm underneath body with palm facing up. Drop right shoulder to mat and gaze at left hand. Hold. Switch sides.

Start in Warrior II. Bend left leg. Right leg straight and foot turned in. Arms shoulder height. Left arm under left thigh. Right arm behind back. Clasp left wrist with right hand. Twist torso up and press hips forward. Gaze over right shoulder. Switch sides.

Stand tall. Spread legs wide. Back toes angled slightly forward. Front toes point forward. Bend front knee. Reach left arm under left leg. Reach right arm around to clasp fingers of left hand. Open chest. Lengthen forward leg into class Triangle position. Feel chest opening deeper on each exhale. Switch sides.

Start in Downward Facing Dog. Step right foot forward next to right hand. Bend right knee. Right hand inside right foot. Left arm up (form line with body). Open chest. Repeat on left.

Start in Downward Facing Dog. Step right foot forward next to right hand. Bend right knee. Right elbow on right thigh. Left arm up (form line with body). Open chest. Repeat on left.

Start in Downward Facing Dog. Step right foot forward next to right hand. Bend right knee. Right hand inside right foot. Left arm up (form line with body). Bring left knee to mat. Open chest. Switch sides.

From Warrior II straighten front leg (right leg). Reach right arm forward. Drop right hand onto shin or ankle. Left shoulder stacks on top of right. Reach left fingertips upwards. Gaze at fingertips. Slightly bend right knee. Repeat on left.

Stand tall. Arms by sides. Step feet out wide. Turn toes out slightly. Bend knees and lower hips into a squat. Thighs parallel to floor, but not into a deep squat. Tuck tailbone. Press hips forwards. Draw thighs back. Knees in line with toes. Soften shoulders. Gaze softly. Hands on thighs. Twist upper body to right. Gaze behind shoulder. Hold. Switch.

Start in Down Dog. Step right foot forward next to right hand. Release back knee to the mat. Plant left palm on ground in line right foot, under shoulder. Lift right arm to ceiling. Open chest. Switch sides.

Stand in a lunge with left leg in front and right knee raised off the floor. Gently twist to left side. Keep right elbow on left thigh. Place hands in namaste mudra (prayer). Root the back foot into the ground. Gaze up. Hold. Repeat on other side (e.g. by going into Downward Facing Dog and bringing right leg in front).

Start in Mountain. Widen legs. Toes pointing straight ahead (not splayed out). Root down. Fold forward. Walk hands forward until hands are under shoulders. Left hand to middle of your stance (in line with your face). Right hand on pelvis. Twist to the right raising right arm up. Release. Switch sides.

Stand in Mountain. Step feet wide apart. Raise arms parallel to floor. Reach them out to sides. Palms down. Turn left foot in 45 degrees to right. Right foot to right 90 degrees. Align right heel with left heel. Turn torso to right. Square hips with front edge of mat. Turn torso to right. Left hand to floor. Hold. Repeat on other side.

Stand in a lunge (left leg in front and right knee raised off floor). Place right hand on mat directly under shoulder. Inhale, raise left arm (feel right ribs moving towards inner left thigh). Back knee on mat. Chest open. Gaze up. Switch legs.

Stand in a lunge (left leg in front and right knee raised off floor). Place right hand on mat directly under shoulder. Inhale, raise left arm (feel right ribs moving towards inner left thigh). Back leg strong and lifted. Chest open. Gaze up. Switch legs.

Start in Mountain. Lift arms overhead. Palms together. Twist to right. Pull in abdomen. Hold. Repeat on left.

Start in Mountain. Lift arms parallel to floor. Twist to right. Pull in abdomen. Hold. Repeat on left.

Start in Mountain. Left leg back at right angle to right foot. Right foot in line with middle of left foot. Hips facing front. Right thigh facing front. Lift arms to shoulder height. Drop shoulder blades. Extend through arms. Extend over right leg. Bring right hand to ground. Extend left arm up. Look up. Repeat on other side.

Lie on back. Lift right leg. Grip onto inside of right foot with left hand (or use a strap). Internally rotate leg so toes turn in. Take right leg across body to the left, keeping right side of sacrum (boney tail at base of spine) anchored to floor. Turn head to the right. Hold. Switch sides.

Lie on back. Raise right leg up and roll it over to left side (foot touches floor). Spread legs wide. Put left hand on right thigh for leverage. Switch sides.

Lie on back. Arms stretched out at shoulder height. Palms down. Bend knees. Feet flat on floor. Swing hips to left. Pull knees toward chest. Drop knees to floor on right side. Inhale. Lengthen spine. Lower shoulders to floor. Repeat on right.

Lie on back. Arms extended to sides at shoulder-height or slightly below. Palms up. Bend knees. Draw heels close to buttocks. Soles of feet on floor. Drop knees to right and turn head left. Return to centre. Feet flat. Gaze up. Drop knees to left and turn head right. Return to centre.