Feet hip width apart. Tuck chin in. Legs slightly bent. Shoulders back and down. Bring palms together over heart chakra in namaste mudra.

Start in Mountain. Raise arms perpendicular to the floor. Keep arms parallel, palms facing inward. Bend knees. Firm shoulder blades against the back.

Stand in Mountain. Stretch arms overhead. Bend knees slightly. Fold forward from the waist. Hold onto the back of your legs or loop fingers around your big toes. Keep the back of your neck soft.

From Standing Forward Bend place fingertips on mat to outer edges of feet in line with toes. Raise torso halfway until you have a flat back. Press bottom up. Pull chest forward. Pull belly in and up. Chin tucked.

Start in Plank Pose. Firm shoulder blades against back ribs. Lower body a few inches above floor. Keep legs active. Engage core (suck belly button in). Elbows close to sides. Gaze forward.

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.

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.

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. Wide stance. Press into outside edge of back foot. Bend forward knee (stop above ankle). Body weight centred. Arms overhead. Switch sides.

Start in Downward Facing Dog. Raise right leg while keeping hips level (hips stay squared with floor). Equal weight in both arms. Extend through raised right heel and crown of head. After holding pose with hips squared for several breaths, open right hip, stacking it over left hip (allows right leg to go higher). Keep torso from twisting left. Bend right knee. Right heel toward left buttock. Hold. Straighten right leg and square hips toward floor. Release right foot to floor. Repeat on left side.

Start in Downward Facing Dog. Step right foot forward, between hands. Lower left knee to floor, sliding foot back until you feel a nice stretch in left hip and thigh. Keep hips low and level with each other. Place hands on thigh (or lift chest away from thigh, sweeping arms up alongside ears).Look straight ahead. Lower hands and step back to Downward Facing Dog.

Start in Mountain. Wide stance. Press into outside edge of back foot. Bend forward knee (stop above ankle). Body weight centred. Arms overhead. Switch sides.

Lie face down. Feet together. Toes pointing behind. Hands flat on floor by rib cage. Move hands forward 12 inches. Lift chest. Gaze forward.

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 Standing Forward Bend place fingertips on mat to outer edges of feet in line with toes. Raise torso halfway until you have a flat back. Press bottom up. Pull chest forward. Pull belly in and up. Chin tucked.

Stand in Mountain. Stretch arms overhead. Bend knees slightly. Fold forward from the waist. Hold onto the back of your legs or loop fingers around your big toes. Keep the back of your neck soft.

Start in Mountain. Raise arms perpendicular to the floor. Keep arms parallel, palms facing inward. Bend knees. Firm shoulder blades against the back.

Feet hip width apart. Tuck chin in. Legs slightly bent. Shoulders back and down. Bring palms together over heart chakra in namaste mudra.