Sit with legs straight in front. Lean back slightly on hands. Place right ankle over left knee. Bend left leg and bring heel in towards hip. Keep right foot flexed to support knee. Move hips closer to the left foot (deepen stretch). Move hands away from you and lean into them. After coming out, shake out arms to relax them. Repeat on other side.

Sit with legs crossed. Keep left leg crossed. Hold right foot with both hands. Draw right shin into chest and cradle knee in elbow of right arm. Gently rock back and forth as if cradling a baby.

Sit with your legs straight in front of you. Lean back slightly on hands. Place right ankle over left knee. Bend left leg and bring heel in towards hip. Keep right foot flexed to support knee. Move hips closer to the left foot (deepen stretch). Slide hands further behind yourself and bring them as close together as possible. Gently drop head back to extend neck. After coming out, shake out arms. Repeat on other side.

Option 1: Loop around left foot. Bring left ankle on right thigh. Push knee away while pulling on strap to bring ankle towards you (right foot will raise off mat). Option 2: Take strap around thigh instead of ankle and do the same thing.

Lie on left side. Press outer part of left foot and heels firmly into floor. Raise right arm over head. Arm perpendicular to body. Left arm supports head. Bend right leg at knee. Stretch right leg up. Hold. Release. Repeat on other side.

Lie on side. Loop strap around foot. Bring foot behind you. Gradually bring heel towards buttocks. Keep thighs close together. Engage core. Relax strap and deepen stretch (PNF stretching). Repeat on other leg.

Stand with feet hip-width apart. Tuck chin in. Legs slightly bent. Shoulders back and down.

Start in Mountain. Step feet wide apart. Raise arms parallel to floor. Palms down. Turn right foot in to right. Left foot at 90 degrees. Align left heel with right heel. Bend left knee over left ankle. Stretch arms parallel to floor. Turn head to look over fingers. Repeat on other side.

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.

From Downward Facing Dog try as many variations as you can: Lift left leg. Lift right leg. Lift left hand. Lift right hand. Lift left leg and right hand. Lift right leg and left hand. Wag your doggie tail. Widen stance. Come up onto toes. Bend knees.

Come into Downward Facing Dog. Raise right leg up and bring knee to nose. Repeat on other side.

From standing wide-leg forward bend come up onto fingertips and lengthen spine (flat back). Bend right knee to a side lunge. Stay, or turn right toes out (knee and toes point in same direction). Turn left leg out so toes face up with heel on floor. Sink into a deeper side lunge. Lower pelvis. Keep sole of right foot on floor, or lift heel, coming up onto ball of right foot. Lift hands off floor, bringing torso more upright and challenging your balance. Rest hands at heart in Anjali Mudra (prayer position), or reach them out to side like you’re shooting a bow.

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 in Anjali Mudra (palms together) over heart.

Start in Mountain. Raise arms perpendicular to floor. Bend knees into Chair Pose. Firm shoulder blades against back. Draw hands to heart centre. Root down through right foot. With a strong core lift left foot away from mat. Place left ankle on top of right thigh. Pull core up and in. Draw weight onto right heel. Hips level. (Optional: Shift torso forward and hover arms over left shin). Find spot to focus gaze. Repeat on other side.

Stand in Mountain. Stretch arms overhead. Bend knees slightly. Fold forward from waist. Hold onto back of legs. Back of neck soft.

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. Step right foot forward, between hands. Lower left knee to floor, sliding foot back until you feel a nice stretch in left hip and thigh. Keep hips low and level with each other. Place hands on thigh (or lift chest away from thigh, sweeping arms up alongside ears).Look straight ahead. Lower hands and step back to Downward Facing Dog.

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.

Start on hands and knees. Knees wide apart. Inside edges of feet touch mat (angle of knees and ankles no greater than 90 degrees). Lower onto forearms. Back of neck long. Gaze down. Relax belly. Soften heart. Shoulder blades draw towards one another. Gently push hips backwards and down.

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. Gaze up and expand chest. Lower chest onto thigh.

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. Gaze up and expand chest. Lower chest onto thigh into a forward fold.

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. Legs and arms apart. Feet to side. Palms up. Release back to floor. Close eyes. Inhale. Let abdomen rise. Exhale. Let abdomen fall. Feel heavy with each exhale.