Gently roll neck clockwise in a circular motion. Inhale when head is back. Exhale when head is forward. Feel tension releasing in neck muscles.

Tilt your head to one side and hold for 10 seconds, then switch sides.

Tilt your head back and look up at the ceiling. Stick out your tongue as far as you can, then hold for 10 seconds.

Sit with legs crossed. Stretch right arm up and sweep arm behind torso. Reach right hand with left hand. Hook right and left fingers. Lift top elbow toward ceiling and lift chest. Keep left arm beside left side of head.

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.

Lie on right side with both arms fully extended, and resting on floor. Right leg straight. Bend left hip and knee 90 degrees, with left knee resting on mat. Reach left arm up, bringing back of left hand towards mat behind your head (look at left hand). Hold. Return to start. Repeat. Switch sides.

Lie on back with legs together and straight. Reach arms overhead. Clasp hands or elbows. With buttocks firmly glued to the earth, move feet and upper body to the right. Arch like a ripe banana. Don't twist or roll hips off the floor. When your body opens more, move both feet further to the right and pull upper body further to the right. Swap sides.

Lie on right side. Use right arm as a pillow. Stack hips, knees and feet. Bend bottom knee and reach top hand to take hold of foot. Roll top shoulder back. Draw top leg out in front of you. Drop top shoulder towards mat. Hold. Roll onto opposite side and repeat.

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. Clasp hands below pelvis.

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 on back. Extend arms beside body, palms facing down. Bend knees. Bring knees to chest. Hold legs slightly below knees. Press knees into upper chest. Raise head, shoulders and upper chest to knees. 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.

Start in Child pose (kneel with arms out stretched, forehead on mat). Bring right arm underneath body with palm facing up. Drop right shoulder to mat and gaze at left hand. Hold. Switch sides.

Get on hands and knees. Slide right hand between left hand and left knee. Slide arm out to left (right shoulder and side of head rest on floor). Reach left hand up. Reach out through the fingers. Hold. Switch sides.

Start in neutral position. Wrists under shoulders. Arms shoulder width. Pull navel into small of back. Arch backwards. Tuck chin to chest. Move slowing back & forth. Modifications include: Cat pose with forehead to knee. Cat pose with leg raised. Cat pose with arm raised. Cat pose with rib cage circles. Cat pose with feet to the side.

Start on hands and knees. Knees below hips and wrists. Centre head in a neutral position. Eyes gaze at floor.

Kneel. 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.

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

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 on stomach. Bend elbows. Right wrist under left elbow. Left wrist under right elbow. Bend right leg to same side without lifting thighs. Line right heel with knee, shin parallel to left leg. Hold. Switch sides.

Sit with legs crossed. Elongate through spine. Straighten legs. Press into heels. Toes point towards face. Palms on tops of thighs (help draw thighs down). Tops of thighs draw in to engage legs. Lift chest up (open heart). Draw belly button towards spine.

Part 1 Knee Bending: Sit. Extend legs. Bend right knee. Interlock figures around right thigh. Bring right knee close to chest. Extend right leg without touching foot on the ground. Repeat. Switch legs. Part 2 Knee Circling: Interlock figures around right thigh. Bring right knee close to chest. Make clockwise circles with lower leg with pointed toes. Begin with small circles and gradually increase the circle size. Change directions (counter-clockwise). Switch legs.

Sit with straight legs. Press hands on floor behind hips. Fingers point to feet. Lift legs with knees bent.

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 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.