Sit on heels. Walk hands forward until forehead touches floor. Arms alongside legs. Alternatives include: Child with head on bolster. Child with bolster between legs. Child pose with arms extended. Child with hands on back. Child with cheek on mat. Child with leg raised and arms extended.

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. 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.

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.

Come into Downward Facing Dog. Lift buttocks. Lengthen spine. Press down through heels. Tuck chin in. Look at feet. Release jaw.

From Down Dog step right foot inside right hand. Bend right knee. Hands on thigh. Lengthen spine. Extend from back heel to crown of head. Repeat with left leg forward.

Lower left knee to floor. Top of left foot on floor. Hands on thigh. Lift chest.

Right hand inside right foot. Raise back leg off floor. Left arm up (form line with body). Open chest. Repeat on left.

Come onto hands and knees. Press forearms into floor. Curl toes under. Lift knees away from floor. Keep knees slightly bent. Heels lifted. Press forearms actively into floor. Hold head between upper arms. Straighten knees. Lengthen tailbone away from pelvis.

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. Press tail bone towards back wall and crown of head towards front wall.

Start on hands and knees. Knees set directly below hips and wrists. Centre head in a neutral position. Eyes looking at wall (straight ahead). Raise left leg. Hold onto foot of left leg with left hand. Repeat on right leg. Keep alternating.

Lie face down on mat. Arms bent. Elbows close to sides. Palms face down. Hands alongside head. Raise head off floor slightly. Rest tips of feet on mat. Engage core and leg muscles to raise body up. Support weight on forearms and toes. Gaze between arms. Hold.

Sit on heels. Walk hands forward until forehead touches floor. Arms alongside legs. Alternatives include: Child with head on bolster. Child with bolster between legs. Child pose with arms extended. Child with hands on back. Child with cheek on mat. Child with leg raised and arms extended.

Lie on your back. Close eyes. You're on a balmy tropical Beach at sunset. Coconut palms swaying gently in warm breeze. Sand warm, soft and golden under feet. Sea is a calm beautiful blue. All you can hear is quiet lapping of waves as they break on the sea shore. Bring awareness to the blue of the sea. Notice light dancing across waves. Become aware of the sun drenched horizon. You are aware of movement. You hear sounds and as you look out into the distance you see shapes moving, dolphins dancing amongst the waves, twisting and turning, diving under and over the waves, playing with each other, chasing and twirling up into the air. See how nimble they are. How full of life. How playful. How they invite you to come and join them. Hear their call. The high whine and the low humming sound. They are calling you to come and play with them. Suddenly you are in the warm, blue water and you sense dolphins gliding around you. You feel them welcoming you to a world filled and flowing with joy and peace. They invite you to be childlike. You feel as if you are dissolving in the blueness and you are surrounded by love and light. Suddenly you feel playful and lighter. You feel a wonder-filled sense of joy and freedom. You start playing with your new dolphin friends and dance in and out of the waves. The dolphins are smiling at you. You smile back. They call your name and remind you that you have to be on your way. It is time to go. You feel sad to be leaving, but they tell you that you can come and swim with them any time. When you feel ready become aware of the floor. Say quietly in your mind: "Om Shanti".

Sit with legs crossed. Focus on natural rhythms of breath. Imagine that like a dolphin you have a breathing hole on the top of your head. Visualise simultaneously inhaling upward from feet and downwards from just above head. See breath meeting at Heart Chakra. Pause. Begin to exhale. As you do, imagine breath flowing outward from Heart Chakra mingling with energy around you.