Stand in Mountain. Inhale deeply and raise arms out to sides and up. Exhale slowly and bring arms back to sides. Raise and lower head as you inhale and exhale.

Sit with legs extended. Place hands on floor beside hips. Palms down. Fingers point forward. Cross legs. Lower knees as far as is comfortable. Stretch spine up. Rest palms on knees. Raise arms over head.

Bend right leg up and place foot overhanging left knee. Hold right toes with left hand. Steady right ankle with right hand. Crank right ankle around in a large circle. Perform 10 rotations in each direction for each ankle.

T1, 2, 3. Sit with legs outstretched. Bend knees. Bring soles of feet together. Keep heels close to body. Fully relax inner thighs. Clasp feet with both hands. Gently bounce knees up and down. Use elbows as levers to press legs down.

T1, 2, 3. Sit with legs wide apart. Raise arms up. Bend forward as far as you can.

T1, 2. Sit with legs outstretched. Bend right leg and place right foot as far up left thigh as possible. Place right hand on top of bent right knee. Raise left arm. Look up at hand. Repeat with left leg.

Sit with legs wide and straight. Raise arms to shoulder height. Bring arms forward to interlace fingers - taking hold of handle of mill stones. Take a breath in and bring the body forward. As you breathe out take arms around clockwise and lean back. Keep arms straight throughout As you breathe in, complete the circle. Rest then repeat in the other direction. 

T1, 2. Come onto all fours. Exhale while lowering head and stretching spine upward.

T1, 2 & 3. Come onto hands and knees. Step right foot out to right. Inhale and as you exhale push through the heel and move hips to the right. Inhale back to centre. Bring right foot behind you and stretch through heel. Repeat on other leg.

T1, 2 & 3. Start in neutral position with wrists under shoulders & arms shoulder width. Raise right arm and left leg. Raise left arm and right leg. Keep head in line with torso. Sit on heels between sets.

T 1, 2. From kneeling, place arms directly under shoulders. Lower into plank. Engage core. Draw belly button towards spine.

T 1,2,3. Bring hands to one side of mat. Step foot forward and drop hands to floor. Feel stretch in back leg. Breathe into belly. Feel hips relax. Straighten front leg as you lean back. Move back and forth. Repeat on other leg.

T1, 2, 3. Feet hip width apart. Tuck in chin. Legs slightly bent (not stiff). Shoulders back & down. Tilt pelvis to release down through lower back.

T1, 2. Stand with feet out wide. Arms by sides. Inhale. Raise arms to shoulder level. Exhale. Twist body to left. Bring right hand to left shoulder and wrap left arm around back. Look over left shoulder. Hold breath for 2 seconds. Inhale. Return to starting position. Keep feet firmly on ground while twisting. Repeat on other side.

T 1, 2. Stand with feet together. Arms by side. Raise arms over head. Interlock fingers. Turn palms up. Place hands over head. Inhale. Stretch arms, shoulders and chest up. Come up on toes. Stretch whole body from top to bottom. Lower heels while exhaling and bring hands on top of head.

T1, 2. Stand with feet a comfortable stride apart. Arms by sides. Palms face in. Draw in pelvic floor muscles. Raise arms to shoulder height (palms facing down). On inhale push weight down through feet. Tuck in tailbone. Feel stretch in legs as you continue raising hands further until arms are above head. As you exhale move into a five-pointed star position by slowly bending your arms and knees. Gradually lower hips and squat as far as is comfortable. Hold. Return to starting position.

T1. Stand in a Half Squat. Feet splayed open in line with knees. Hands on thighs. Turn right shoulder towards left knee. Exhale. Look over left shoulder. Feel upper back stretch. Inhale. Come back up to centre. Repeat on other side.

T1, 2, 3. Stand in front of wall. Legs out wide. Raise arms. Bend slowly down so hands reach wall. Raise right arm. Rotate upper body. Look at hand. Make sure belly button faces down so only upper back is rotating. Exhale the hand back down to wall. Real on other side. Bend knees. Take hands to hips. Rise up to standing.

T1. Start In Mountain. Exhale. Step feet out wide. Raise arms parallel to floor. Palms down. Turn right foot in to right. Left foot out to left 90 degrees. Align left heel with right heel. Left knee cap in line with centre of left ankle. Exhale. Bend left knee over left ankle (shin perpendicular to floor). Press outer right heel firmly to floor. Stretch arms away from space between shoulder blades, parallel to floor. Don't lean torso over left thigh. Keep shoulders over pelvis. Turn head to left. Look over the fingers. Straighten forward leg. Bend forward leg again. Place forearm on thigh. Raise other arm overhead. Look up. Make a straight line with arm and body. Repeat on other leg.

T1, 2. From Mountain, step right foot forward into High Lunge. Forearm rests on thigh. Hips face forward. Raise left arm over shoulder. Open chest. Repeat on left.

T1, 2, 3. Feet hip width apart. Tuck in chin. Legs slightly bent (not stiff). Shoulders back & down. Tilt pelvis to release down through lower back.

T1, 2. Stand with legs apart. As you lower body push rear end back and engage abs. Support yourself on two blocks to stay longer in pose.

T1, 2. Lie on right side with left leg on right leg. Bend right arm and place elbow on floor. Support head on right palm. Place left arm on left thigh. Raise left leg as high as is comfortable, slide left hand to foot and grasp big toe. Repeat on other side.

T1, 2, 3. Experiment with sleeping positions that help you breathe more easily. Sleep semi-reclined, propped up on pillows, or raise your head with an extra pillow while sleeping in side-lying position.