Sit with legs straight. Place hands on floor beside hips. Palms down, fingers point forward. Cross legs. Lower knees. Lengthen the spine by stretching back up. Rest palms on knees.

Sit or stand. Close eyes. Slowly move head forward, trying to touch chin to chest. Move head as far back as is comfortable. Don't strain. Feel stretch in front and back of neck and loosening of the neck. Repeat several times.

Sit or stand. Close eyes. Gently turn head to right so chin is in line with shoulder. Feel tension releasing in neck muscles and loosening of neck joints. Slowly turn head to left as far as is comfortable. Repeat several times.

Sit or stand. Close eyes. Face directly forward. Relax shoulders. Slowly move head to right and try to touch right ear to right shoulder (without raising shoulders). Repeat on other side.

Sit with legs crossed. Lower knees. Lengthen spine by stretching back up. Raise arms overhead and bend to the right. Bring right hand to floor. Repeat on left 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.

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

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

From Downward Facing Dog, lift head and bring your gaze straight ahead.

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

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.

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

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

From Downward Facing Dog step right foot forward between hands. Right knee above heel. Lower left knee to floor. Top of left foot on floor. Hands on thigh. Lift chest. Back to Down Dog. Repeat on left leg.

Start in with right foot back. Press back through right heel to straighten back leg. Lift through knee to engage thigh. Left knee over the ankle. Bring hands to sides of the front foot, under shoulders. Draw navel in. Tuck tailbone in. Raise heart toward sky without taking hands off the mat. Hold.

Kneel with knees hip width apart. Keep back straight. Step forward with right foot. Foot extends slightly past knee. To increase stretch in hip, bend more on right knee. Raise both arms and bring palms together. Look forward. Focus attention on one point. Hold. Release.

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.

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.

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.

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.

Lie on tummy. Tops of feet on floor. Bend elbows. Spread palms on floor beside waist. Press hands into floor and slightly backwards (as if trying to push yourself forward along floor). Straighten arms to lift torso and legs. Thighs firm. Buttocks soft. Look straight ahead.

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.

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.

Stand tall. Feet together. Drive legs into earth. Lift sternum to sky. Feel sunshine entering spine. Contract abdominal lock. Align mind to spine. Stand in that beautiful centre line of gravity. Open heart centre. Let body mould itself around calm inner power.

From Mountain take a big step forward with right foot. Shift weight onto right leg. Raise arms overhead. Interlace fingers. Lift left leg. Gaze at a point on floor. Repeat on other side.

Stand in Mountain. Big step back with right foot. Turn foot to side of mat. Take arms out in a "T" palms pointing down. Place right hand on waist. Shift weight into left leg as you lift right foot off floor. Left hand on floor (or block). Spread fingers. Look down. Raise leg parallel to floor. Straighten standing leg. Raise right arm.

Sit with legs straight out in front (staff pose). Bend left knee and bring left foot beside left hip. Feel grounded on both hips. To avoid leaning hip to right, slide folded blanket under right hip. Keep knee glued to floor. Hold (Optional: walk hands behind you and lean chest back to intensify the stretch. Use elbows, arms and hands as leverage to come back up). Repeat on other side.

Begin in high kneeling position. Separate feet a little wider than hips (wide enough to sit back between them). Use thumbs to massage calves to help them relax as you sit back (avoid rolling calves outward because it puts knees at risk). If your seat is far from the floor (or hurts knees), place block or folded blanket between feet and ankles. Feet are just outside hips. Tops of feet press into floor. Toes pointing straight back. Knees don’t splay out wider than hips. Recline back, first walking back onto hands, then elbows, then onto back (if there’s a block under your seat, you won’t be able to go all the way onto back unless you have a bolster behind you to support middle/upper back, neck, head). If you feel discomfort in knees or lower back, or if your knees lift significantly off floor, back out of pose and come more upright.

Sit with legs extended. Bend forward from hips. Keep back flat. Wrap fingers around big toes. Fold until chest touches thighs. Work heels forwards. Sit bones go back. Heart lifts forwards. Chin points to shins.

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.

From staff bend knees (feet flat on floor hip width apart). Arms behind hips. Fingers point away from body. Lean back into arms. Lift hips up. Press into feet squeezing thighs and buttocks. Engage mula bandha. Press down into hands to lift chest up. Arch back slightly. Drop head back.

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. Bend knees. Set feet on floor. Heels close to sitting bones. Press inner feet and arms into floor. Push tailbone up. Lift buttocks. Place block under hips. Relax arms to sides.

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. 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 with legs and arms apart. Feet to side, palms up. Release lower back to floor. Close eyes. Abdomen rises on inhale and falls on exhale. Feel heavy with each exhalation.