Sit with buttocks on heels. Feet slightly wider than hips with tops of feet flat on floor. Angle big toes slightly toward each other. Release shoulder blades away from ears.

Sit with buttocks on heels. Feet slightly wider than hips with tops of feet flat on floor. Angle big toes slightly toward each other. Bring arms behind with palms touching

Sit with buttocks on heels. Feet slightly wider than hips with tops of feet flat on floor. Angle big toes slightly toward each other. Bring arms to sides. Right arm over left arm. Elbow onto of elbow. Point left thumb towards you. Move right arm forward, then to the right, and bring palms together. Stretch arms up. Feel shoulders dropping as you lift hands up. Soften where you feel the deepest stretch. Unravel arms and repeat with left arm over right arm.

Sit on all fours. Arms under shoulders. Breath in. On out breath turn head and pelvis left (towards each other). Feel stretch along right side. Repeat on other side.

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.

Sit with buttocks on heels. Come onto all fours. Wrists under shoulders. Engage core. Bring forehead to right knee. Bring forehead to left knee. Modifications include: Cat pose with leg raised. Cat pose with arm raised. Cat pose with rib cage circles. Cat pose with feet to the side.

Sit on knees (Vajrasana). Take hold of lower calves. Bend forward. Place crown of head on floor in front of knees. Raise buttocks until thighs are vertical. Gently press chin against chest. Hold.

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 belly. Legs together. Buttocks firm. Legs active. Elbows under shoulders. Forearms on floor. Lower ribs touching the mat. Head up.

Lie face down. Feet together. Toes pointing behind. Hands flat on the floor by the rib cage. Lift chest. Gaze forward.

Kneel. Rest hands on back of pelvis. Point fingers down. Lean back and feel the chest opening. Gaze up.

Kneel. Raise buttocks. Raise arms sideways to shoulder level. Lower right hand to left heel (slight twist) and left hand in front (gaze at raised hand). Chin near sternum. Repeat on the other side.

Kneel with legs out wide. Rest hands on back of pelvis. Point fingers down. Lean back. Chin near sternum. Press palms against heels. Elbow creases face forward. To exit bring one hand at a time to hips. Lift head and torso by pushing hip points down.

Stand or sit. Keep arms and jaw relaxed. Inhale and flood upper back with breath as if unlocking a dam and its waters have surged forth. Hold breath and raise shoulders straight up toward your ears and send shoulders straight back behind you in a circular motion. Keep back straight and chest upright (don't push chest forward). Exhale and contract upper shoulder blades together and slowly drag them down. Feel shoulder blades becoming loose.

Feet hip width apart. Tuck chin in. Legs slightly bent. Shoulders back and down. Bring palms together over heart chakra in namaste mudra.

Start in Mountain. Weight on right foot. Bend left knee. Clasp left ankle. Press left foot sole against inner thigh. Resist with right leg. Raise arms overhead and bring hands together (Anjali Mudra). Gaze at a fixed point.

Stand tall. Feet hip distance. Chin to chest. Head & arms hang loose. Starting at top of spine roll slowly through spine (bend knees if necessary) until hands touch mat. Roll back to standing.

Stand in Mountain. Step feet together with big toes touching. Heels half an inch apart. Sweep arms above head. Press hands together in prayer. Inhale. Exhale while bending to the left. Keep feet rooted and Inner core engaged as you breathe into right side body. Repeat on opposite side.

Start in Mountain. Wide stance. Press into outside edge of back foot. Bend forward knee (stop above ankle). Body weight centred. Arms overhead. Inhale to bend into the front knee, lean the torso forwards, float arms overhead. Exhale to straighten front knee and torso, lower arms 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.

Feet hip width apart. Tuck chin in. Legs slightly bent . Shoulders back and down. Raise arms overhead.

Stand in Mountain. Bring palms to tops of thighs with fingers pointing down. Push hands into thighs. Lengthen from tailbone through crown of head. Upper body parallel to floor.

Start in Mountain. Raise arms perpendicular to the floor. Keep arms parallel, palms facing inward. Bend knees. Firm shoulder blades against the back.

Feet hip width apart. Tuck chin in. Legs slightly bent . Shoulders back and down. Raise arms overhead.

Stand in Mountain. Knees hip-width apart and very bent. Fold at waist grasping opposite elbows. Let head hang. Hold.

Stand tall. Feet hip distance. Chin to chest. Head & arms hang loose. Starting at top of spine roll slowly through spine (bend knees if necessary) until hands touch mat. Roll back to standing.

Start in Mountain. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Bend knees. Tuck chin in. Look at feet. Release jaw.

Begin on hands and knees. Knees under hips. Hands under shoulders. Roll shoulders back and down. Fingertips point forward. Don't splay elbows. Lift up in your middle as you step one foot straight back and then the other. Keep legs engaged in supporting the plank position. Hold.

Lie on stomach. Feet together. Forehead on floor. Arms in small of back. Head turned to one side. Inhale to bring one arm around up and overhead. Lift the chest and gaze straight ahead and on inhale. Lower and turn the head in the opposite direction, returning the hand to the lower back. Repeat on the other side.

Relax on stomach. Arms folded on floor above head. Widen legs. Roll feet so heels point in. Squeeze buttocks. Press pelvis into floor. Rest forehead on arms.

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. Raise arms overhead and lower them to floor behind head (palms facing up).

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. Raise leg.

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.

Slit on edge of mat. Wrap arms around legs. Engage core. Round back. Tuck chin toward belly button. Roll back and forth without touching toes to floor (imagine there are hot coals on the floor).

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. Twist head to right. Switch sides.

Lie on back. Lift right leg. Take right leg across body to the left. Turn head to the right. Hold. Switch sides. Option to practice with a belt for increased stretch

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.

Sit or stand. Bring palms together. Rub as fast as possible to generate heat. Bring palms to eyes.