Lie on your back with your knees up. One hand on the rib cage. Place the other hand on the lower abdominals. Tuck chin in. Close eyes. Inhale through the nose, and feel the abdominal region is a balloon filling with air. Exhale through your mouth, and feel the abdominal balloon lose all its air as it sinks down to your spine.

Lie on back. Knees up. Raise arms an inch off mat (palms facing down). Chin slightly nodded. Hold. Release.

Lie on back. Knees up. Arms by sides Raise arms up (palms facing each other) until hands are directly over shoulders (or keep going until hands are pointing at the wall behind). Lower arms down to mat. Repeat.

Lie on back. Feet flat on floor. Knees up. Looking up to ceiling, imagine you have a very long pencil on your nose. Slowly nod head moving nose towards body. Imagine you are drawing a straight line with your pencil on the ceiling. Don't go so far that chin compresses into neck. As you nod head back bring pencil line right above you, rather than past eye line. No tension in neck and shoulders.

Lie on back in Relaxation Position. Bend right leg up and take hold of it behind the knee. Circle foot very slowly with leg staying still (movement coming from ankle joint). Repeat on left leg.

Lie on left side with hips, knees and feet stacked one above the other. Hips and knees bent at right angles. Extend arms straight in front of you, pressing palms together. Breath in, brace abs, reach upwards and back with right hand, keeping left arm on floor. Breath out, rotate upper body to face ceiling. Continue until right arm is as far back as possible, upper body facing ceiling, hips still stacked. Hold. Breath in. Breathing out, reach back towards ceiling with right arm, while rotating torso to start position (touch palms of hands together). Repeat. Switch sides.

Lay flat on back with arms by side. One leg straight on the mat with foot flexed and the other leg up towards the ceiling. Circle top leg across the body, down, and around while keeping pelvis stable for 5 circles. Reverse circle in the other direction, circling leg away from the body, down, and around. Repeat on the other leg.

Lie on back. Knees up. Slide hips towards heels. Engage core. Slide left leg half way down the mat. Slide leg back to start. Repeat on other leg.

Lie on back in Relaxation Position. Bend right leg up and take hold of it behind the knee. Circle foot very slowly with leg staying still (movement coming from ankle joint). Repeat on left leg.

Lie on back. Engage core. Bend hip and knees at 90 degrees. Raise arms until fingertips point to ceiling. Raise legs until soles of feet point to ceiling. Shake legs and arms (or hold onto left foot with left hand and right foot with right hand).

Lie on back. Engage core. Bend hip and knees at 90 degrees. Feet hip-width apart in the air. Point arms up with palms facing forward. Lower left arm behind you and extend right leg, bringing as close to floor as possible without arching back. Draw left knee to chest. Hold without arching back. Relax head, neck and shoulders. Return to start. Switch sides.

Lie on right side with hips stacked and right arm bent under head. Shift weight forwards, using left arm for balance. Bend left leg 90 degrees (left knees touches floor). Right leg straight. Breathe in. Keeping arms, left leg in same position, raise right leg as high as you can. Exhaling when lifting. Return to start position on an inhale. Repeat. Switch sides.

Lie on right side in a straight line from shoulders to ankles. Prop head on right hand. Place left palm flat on the mat in front of your chest. Move both legs in front of hips on a slight diagonal. Lift top leg off bottom leg, and kick it forward twice. Lengthen leg as you sweep it to kick back. Perform 5 reps. Repeat on other side.

Lie on your back. Bend knees so the soles of feet are on the mat. Arms by sides (or place hands on the abdomen). Release lower back to the floor. Close eyes. Release neck and thighs. Notice any tension and let it melt into the mat. Place hands on the lower ribcage. Inhale: wide and full into sides and floor. Feel fingers separate. Exhale: Ribs close together slowly.

Lie on back with legs and arms extended. Draw 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 toward mat. 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 with knees bent. Feet flat on floor. Legs parallel. Heels, toes, knees, and hips in one line. Arms rest at sides. Melt into floor. Relax body, including shoulders, neck, jaw. Allow back to rest on floor, without effort. Rib cage is dropped with lower ribs released to floor. Breathe deeply. Move breath into back and sides of rib cage, and all way down to pelvis. Exhale and use abs to press lower spine into floor in a pelvic tuck. Inhale to release. Exhale and pull lower spine up, away from floor creating a pelvic tilt. Inhale to release.

Lie on your back. Curl head and shoulders off the mat. Bend both knees into the chest. Extend one leg straight as you place both hands on the opposite shin. Outside hand places near the ankle. Inside hand places near the knee. Switch legs, extending the opposite leg straight and pulling the opposite knee into your hands. Continue switching the legs.

Lay flat on back with arms by side. One leg straight on the mat with foot flexed and the other leg up towards the ceiling. Circle top leg across the body, down, and around while keeping pelvis stable for 5 circles. Reverse circle in the other direction, circling leg away from the body, down, and around. Repeat on the other leg.

Lie on your back. Curl head and shoulders off the mat. Bend both knees into the chest. Extend one leg straight as you place both hands on the opposite shin. Outside hand places near the ankle. Inside hand places near the knee. Switch legs, extending the opposite leg straight and pulling the opposite knee into your hands. Continue switching the legs.

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 with back on floor. Bend knees. Set feet on floor. Heels as close to sitting bones as possible. Exhale. Press inner feet and arms actively into floor. Push tailbone up to pubis Firm buttocks and raise them off floor. Clasp hands below pelvis. Extend through arms (help stay on the tops of shoulders). Lift buttocks until thighs are parallel to floor. Hold. Release with an exhalation, rolling spine slowly to floor.

Lie with back on floor. Bend knees. Set feet on floor. Heels as close to sitting bones as possible. Arms by side with palms down. Press inner feet and arms into floor. Push tailbone up to pubis. Lift buttocks until thighs are parallel to floor. Raise arms overhead and place on mat behind you. Repeat raising and lowering. When finished, lower buttocks to mat.

Sit with knees bent. Feet flat on the floor. Hands hold the front of knees (one hand on each knee). Bring forehead towards knees. You now look like a ball. Stay a ball as you roll back to the tips of the shoulder blades. Return to the start by engaging abdominals as the brake to the rolling. Balance in the start position. Repeat.

Sit with legs together in front of body. Feet flexed. Raise arms to the side at shoulder height. Sit tall. Inhale, reach crown of head to ceiling. Exhale, twist torso to right, growing taller on the twist and pulsing twice. Inhale, return torso to centre. Exhale, twist torso to left, pulsing twice. Inhale, return to centre. Repeat.

Lie on your back. Legs together. Arms overhead. Palms face forward. Inhale, reach arms overhead and curl head and shoulders off the mat. Exhale, peel spine off mat, rounding forward and bringing the crown of the head towards knees. Keep arms parallel to the mat. Abs draw into the spine. Inhale, roll down to start position.

Kneel on all fours. Hands in line with shoulders. Fingers pointed forwards. Knees below hips. Round back upwards. Pull stomach in. Let head drop. Pause at top. Raise buttocks. Curve spine down. Lift head and look straight ahead. Return to start and repeat.

Kneel on all fours. Hands in line with shoulders. Fingers pointed forwards. Knees below hips. Round back upwards. Pull stomach in. Let head drop. Pause at top. Raise buttocks. Curve spine down. Return to start and repeat.

Kneel on all fours. Hands in line with shoulders. Fingers pointed forwards. Knees below hips. Feet hip width apart. Sit on heels, stretch arms keeping palms on floor. Raise buttocks. Slide body forward while keeping forward close to mat. Bend elbows and raise upper body. Lift up. Straighten elbows & back. Return to start position. Repeat.

Kneel on all fours. Hands in line with shoulders. Fingers pointed forwards. Knees below hips. Feet hip width apart. Sit on heels, stretch arms to right side, keeping palms on floor. Raise buttocks. Slide body forward while keeping forward close to mat. Bend elbows and raise upper body. Lift up. Straighten elbows & back. Return to start position. Repeat with arms stretched out to left side.

Lie on back with legs and arms apart. Feet to side, palms up. Release lower back to floor. Close eyes. Inhale through nose, feel abdominal region is a balloon filling with air. Exhale through mouth, feel abdominal balloon lose all it's air as it sinks down to your spine.