Stand with feet together. Interlock fingers behind back. Straighten arms and lower shoulders. Bring shoulder blades together. Gaze up. Feel chest opening. Hold.

Start in Mountain. Widen legs. Hands on hips. Fold forward from hips into Forward Bend. Release torso down on exhale. Hands to floor. Walk feet wider apart. Release head. Lengthen legs on inhale. Release torso on exhale. To release bring hands to hips and lift up.

Start in Mountain. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Press down through heels. Tuck chin in. Look at feet. Release jaw.

Start in Downward Facing Dog. Raise right leg while keeping hips level (hips stay squared with floor). Equal weight in both arms. Extend through raised right heel and crown of head. After holding pose with hips squared for several breaths, open right hip, stacking it over left hip (allows right leg to go higher). Keep torso from twisting left. Bend right knee. Right heel toward left buttock. Hold. Straighten right leg and square hips toward floor. Release right foot to floor. Repeat on left side.

Start in Downward Facing Dog. Step right foot forward in between hands. Lower left knee to ground directly underneath left hip. Tuck left toes for stability. Lift torso above hips, place hands on hips, and ground down into mat. Straighten front leg in front of you so only heel of right foot is connected to floor. Flex front foot. Micro-bend front knee. Tilt pelvis forward. Slowly fold over front leg. Place hands on blocks on either side of front leg, or on floor. Hold or slowly walk hands or blocks forward to increase intensity of stretch. Step back to Downward Facing Dog. Repeat on other side.

From Downward Facing Dog step right foot forward between hands. Hands either side of right foot. Left knee on ground. Lift chest. Look up. Repeat with left foot forward.

Sit with buttocks on heels. Come onto all fours. Wrists under shoulders. Pull navel into small of back. Inhale while raising head. Exhale, while lowering head and arching spine up like a cat. Repeat.

Begin in Plank Pose. Shoulders directly above wrists. Lower knees to floor. Keep toes tucked under. Hug elbows in. Keeping hips lifted and palms flat, bring chest to mat. Touch chin to mat.

Come onto hands and knees. Bring knees hip width apart. Palms directly under shoulders. Fingers facing forward. Gaze down. Flat back. Press into palms to drop shoulders away from ears. Raise right leg sideways. Lower. Raise left leg sideways.

Sit on knees with palms on thighs. Lift arms above head. Bend forward from hips, keeping arms and head in a straight line. Hands and forehead rest on floor in front of knees. Bend elbows so arms are relaxed. Hold. Raise arms and body back to start position.

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.

On all fours. Wrists below shoulders. Knees under hips. Use hands to walk forward and lower chest to floor. Drop buttocks until they reach halfway to feet. Arms straight. Forehead touches floor. Push hips back and stretch spine.

Lie on back with knees bent. Soles of feet on floor. Hug left knee into chest. Cross left ankle over body and rest it on right thigh. Let left knee relax away from torso. Lift right foot off floor and thread left hand through legs so hands meet on back side of right thigh. (or clasp hands on front side of right shin). Using hands, draw right thigh toward chest (cause left hip to open). Keep both feet flexed. Relax left knee to open hips. Repeat on other side.

Lie on back. Bend knees into belly. Grip outsides of feet. Push feet up into hands as you pull hands down to create resistance.

Lie supine. Bend knees. Set feet on floor. Heels close to sitting bones. Press inner feet and arms into floor. Push tailbone up. Lift buttocks. Clasp hands below pelvis.

Lie on back. Slide block under sitting bones. Bend knees. Engage core. Raise both legs until soles are looking at the ceiling. Rest arms out to sides with palms facing up. Close eyes. To release, bend knees to chest and bring feet to mat.

From Shoulderstand bend from hips to lower toes to floor beyond head. Torso perpendicular to floor. Legs fully extended. Toes on floor. Soften throat. Press hands against back. To release place hands on back and lift into Shoulderstand. Roll onto back.

Lie supine. Bend knees. Set feet on floor. Heels close to sitting bones. Press inner feet and arms into floor. Push tailbone up. Lift buttocks. Place hands under hips. Hold. Release hands. Lower slowly to mat.

Lie supine. Bend knees. Set feet on floor. Heels close to sitting bones. Press inner feet and arms into floor. Push tailbone up. Lift buttocks. Place hands under hips. Raise left leg. Hold. Lower left leg. Repeat with right leg. Release hands. Lower slowly to mat.

Lie beside chair. Lift legs onto chair. Relax legs, arms and shoulders. Take deep breaths.

Part I: Place bolster, 4 folded blankets and a chair near a wall. Sit on the bolster. Lower down so back and shoulders lie on the blankets. Head is on the mat. Swing legs over to the chair. Roll onto tops of shoulders. Place hands against back. Part II: Press hands into back and raise legs up into full shoulderstand. Pull buttocks in towards the chair. Stack ankles above knees, hips and shoulders. Bring feet to chair. Release feet to start start position.

Take strap and place around centre of thighs (firm but not too tight). Come to floor and place feet on front of chair. Press down to raise hips and place block vertically under buttocks. Arms to side with palms facing up. Straighten legs (supported by chair). Chin in towards chest. To come out of pose, bend legs, press feet into chair, remove block, lower hips to floor.

Bring right hip to wall. Come onto back. Swing legs onto wall so heels and sitting bones are supported. If any discomfort in lower back, adjust body slightly back from wall. Legs out wide. Rest head on mat. Bend knees. Arms rest to sides. Palms face up. Close eyes. To release, bend knees and drop to one side in foetal position.

Lie on back. Legs and arms extended. Both knees to chest. Clasp hands around knees. Wrap forearms over shins. Clasp each elbow with opposite hand. Keep back flat on mat. Release shoulder blades down toward waist. Draw tailbone and sacrum down. Lengthening spine. Softly rock backward and forward or side-to-side for a spinal massage. Tuck chin slightly. Gaze down. Hold. Release.

Part I: Place bolster and 4 folded blankets near a wall. Sit on the bolster. Lower down so back and shoulders lie on the blankets. Head is on the mat. Swing legs over to the wall. Roll onto tops of shoulders. Place hands against back. Part II: Press hands into back and raise legs up into full shoulderstand. Pull buttocks in towards the wall. Stack ankles above knees, hips and shoulders. Bring feet to wall. Release feet to start start position.

Lie on back. Legs and arms extended. Both knees to chest. Clasp hands around knees. Wrap forearms over shins. Clasp each elbow with opposite hand. Keep back flat on mat. Release shoulder blades down toward waist. Draw tailbone and sacrum down. Lengthening spine. Softly rock backward and forward or side-to-side for a spinal massage. Tuck chin slightly. Gaze down. Hold. Release.

Place block to side of mat. Come into Bridge Pose (optional: with folded blankets under shoulders to ease pressure off the neck). Place block upright in centre of buttocks. Rest on the block. Feel chest opening. Root shoulders into mat. Raise one leg up at a time (or raise both legs up) into supported shoulderstand. Close eyes. Take one leg down at a time, to return to start position. Come onto toes. Remove block. Release back down to the mat.

Lie on back. Legs and arms extended. Both knees to chest. Clasp hands around knees. Wrap forearms over shins. Clasp each elbow with opposite hand. Keep back flat on mat. Release shoulder blades down toward waist. Draw tailbone and sacrum down. Lengthening spine. Softly rock backward and forward or side-to-side for a spinal massage. Tuck chin slightly. Gaze down. Hold. Release.

Lie supine. Place soles of feet against wall until thighs are at a 90 degree angle to the floor. Push feet into wall to curl tailbone up and slowly lift tailbone. Push low back into the floor to help slowly peel tailbone up one vertebra at a time. Lower one vertebra at a time to the start. Repeat.

Lie on back. Legs and arms extended. Both knees to chest. Clasp hands around knees. Wrap forearms over shins. Clasp each elbow with opposite hand. Keep back flat on mat. Release shoulder blades down toward waist. Draw tailbone and sacrum down. Lengthening spine. Softly rock backward and forward or side-to-side for a spinal massage. Tuck chin slightly. Gaze down. Hold. Release.

Lie on your side with your buttocks against the wall. Raise your legs up the wall and lie on your back. Bend knees and put soles of feet against the wall. Walk feet up the wall. Keep knees at a 90-degree angle. Support back with hands. Hold. Come out of the pose by bending knees and lowering hips to the mat.

Lie on back. Legs and arms extended. Both knees to chest. Clasp hands around knees. Wrap forearms over shins. Clasp each elbow with opposite hand. Keep back flat on mat. Release shoulder blades down toward waist. Draw tailbone and sacrum down. Lengthening spine. Softly rock backward and forward or side-to-side for a spinal massage. Tuck chin slightly. Gaze down. Hold. Release.

Lie on back close to a wall. Raise legs up the wall. Shuffle hips until hips touch wall and legs are straight. Bend knees and slide feet down. Bring soles of feet together. Lower knees as much as possible. Use hands as leverage to press thighs against wall.

Lie on back. Legs and arms extended. Both knees to chest. Clasp hands around knees. Wrap forearms over shins. Clasp each elbow with opposite hand. Keep back flat on mat. Release shoulder blades down toward waist. Draw tailbone and sacrum down. Lengthening spine. Softly rock backward and forward or side-to-side for a spinal massage. Tuck chin slightly. Gaze down. Hold. Release.

Lie on your side with your buttocks against a wall. Raise your legs up the wall and lie on your back. Bend knees and put soles of feet against the wall. Walk feet up the wall until they are straight. Support back with hands. Hold. Come out of the pose by bending knees and lowering hips to the mat.

Lie on back. Legs and arms extended. Both knees to chest. Clasp hands around knees. Wrap forearms over shins. Clasp each elbow with opposite hand. Keep back flat on mat. Release shoulder blades down toward waist. Draw tailbone and sacrum down. Lengthening spine. Softly rock backward and forward or side-to-side for a spinal massage. Tuck chin slightly. Gaze down. Hold. Release.

Lie on back. Lift hips off floor. Raise legs over and beyond head. To release, bring arms back along side body and engage abdomen as you gently roll each vertebrae to floor until hips rest on ground.

Lie on back. Legs and arms extended. Both knees to chest. Clasp hands around knees. Wrap forearms over shins. Clasp each elbow with opposite hand. Keep back flat on mat. Release shoulder blades down toward waist. Draw tailbone and sacrum down. Lengthening spine. Softly rock backward and forward or side-to-side for a spinal massage. Tuck chin slightly. Gaze down. Hold. Release.

Lie on back. Place folded blanket under shoulders. Lift legs beyond head. Straighten spine. Arms against upper back. Hands near shoulder blades. Elbows shoulder-width. Push up with hands. Lift legs one at a time. Bring arms alongside body. Engage abs. Roll one vertebrae at at time to floor.

Lie on back. Legs and arms extended. Both knees to chest. Clasp hands around knees. Wrap forearms over shins. Clasp each elbow with opposite hand. Keep back flat on mat. Release shoulder blades down toward waist. Draw tailbone and sacrum down. Lengthening spine. Softly rock backward and forward or side-to-side for a spinal massage. Tuck chin slightly. Gaze down. Hold. Release.

Sit up tall. Extend legs (Staff Pose). With help of hands, place right foot on left thigh and left foot on right thigh. Bend back onto elbows until top of head touches floor. Catch hold of toes with hands and arch back. Hold. Release.

Get bolster, 2 blocks and a strap. Adjust strap so it becomes a big circle. Sit cross legged and knees bent in front of bolster. Place block under right and left legs (or use a bolster). Tighten strap as much as you need to so that it supports legs. Rest back on bolster. Knees supported on blocks. Arms rest to sides.