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.

Lie on back. Palms down. Raise arms until they touch floor behind.

1. Lying in a Supine Position, with lower back released into floor, chin gently tucked, legs out straight, arms by sides - flex and extend ankles - in time with breath. 2. Bend knees and place flexed feet on floor - Slowly raise left leg to ceiling (keep foot flexed). Do same on right leg. Repeat. 3. Straighten both legs. Inhale - Raise straight left leg towards ceiling - with flexed foot. Exhale - release leg back to the floor - repeat to right leg. Continue - in time with breath. keep tail bone rolling upwards and sacrum engaged with floor. Chin tucked in. Keep extended leg engaged.

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. 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 with knees bent. Engage core. Raise feet until soles of feet point at ceiling. Raise arms until fingers point at ceiling. 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 back. Arms stretched out at shoulder height. Palms down. Bend knees. Feet flat on floor. Swing hips to left. Pull knees toward chest. Drop knees to floor on right side. Inhale. Lengthen spine. Lower shoulders to floor. Repeat on right.

Lying extended on the floor - Bend knees. Set feet on floor close to sitting bones. Press inner feet and arms into floor. Inhale - Roll up from tailbone, hips, back. Engage buttock but don't tense. Arms by sides or clasp hands below pelvis.

Lie on back with knees bent. Arms at sides. Palms down. Bend right knee to chest. Wrap hands around knee. Pull knee into abdomen. Release. Repeat on other side.

Lie on back with knees bent. Soles of feet on floor. Hug left knee into chest. Cross left ankle over body and rest it on right thigh. Let left knee relax away from torso. Lift right foot off floor and thread left hand through legs so hands meet on back side of right thigh. (or clasp hands on front side of right shin). Using hands, draw right thigh toward chest (cause left hip to open). Keep both feet flexed. Relax left knee to open hips. Repeat on other side.

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. Raise right leg and place ankle on left knee. Lower. Repeat on other side.

Lie on back with legs together, arms at sides, palms down. Bend right knee to chest. Wrap hands around knee. Pull knee into abdomen. Release. Repeat on other side.

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. Place hands under hips. Raise left leg. Hold. Lower left leg. Repeat with right leg. Release hands. Lower slowly to mat.

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.

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. Twist head to right. Switch sides.

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.

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

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.

From table top. Exhale, round shoulders, spine, tuck tailbone under, pull navel into small of back, release head down - arching spine up like a cat. Inhale, draw sitting bones up towards ceiling, sink and stretch abdomen, lift chest forward, long neck, lift head. 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 on hands and knees. Knees set directly below hips and wrists. Centre head in a neutral position. Eyes looking at floor. Raise right arm and left leg. Hold. Raise left leg arm and right leg.

Sit on heels. Exhale, lower torso onto thighs releasing neck and head until forehead touches floor. Arms alongside legs. Keep buttocks in contact with heels.

wrist shake, hand clenching, wrist bending, wrist joint rotation, arm shake, leg shake, Shake ankles, rotate ankles

Feet hip width apart. Tuck chin in. knees soft . Engage front of thighs, tuck tail bone. Shoulders back and down.Engage core, neck long.

Relax shoulders. Inhale and rotate shoulders up towards ears (keep neck and head relaxed). Exhale and rotate shoulders back and down. Try to squeeze shoulder blades together. Change direction. Feel shoulders becoming unglued.

Start in Mountain. Left leg back at right angle to right foot. Right foot in line with middle of left foot. Hips facing front. Right thigh facing front. Lift arms to shoulder height. Drop shoulder blades. Extend through arms. Extend over right leg. Bring right hand to ground. Extend left arm up. Look up. Repeat on other side.

Bend knees slightly. Fold forward from waste. Hold onto back of feet, shins or legs. Release head down. Back of neck soft.

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.

Lift buttocks upwards and backwards. Lengthen spine. Press down through heels. Spread fingers - rotate shoulders externally, armpits towards Center. Tuck chin in. Look at feet. Release jaw.

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.

From Downward Facing Dog try as many variations as you can: Lift left leg. Lift right leg. Lift left hand. Lift right hand. Lift left leg and right hand. Lift right leg and left hand. Wag your doggie tail. Widen stance. Come up onto toes. Bend knees.

Bend knees slightly. Fold forward from waste. Hold onto back of feet, shins or legs. Release head down. Back of neck soft.

Feet hip width apart. Tuck chin in. Legs slightly bent . Engage front of thighs, tuck tail bone. Shoulders back and down.

Drop to hands and knees. Knees under hips. Hands under shoulders. Roll shoulders back and down. Finger tips point forward. Don't splay elbows. Lift up in your middle as you step one foot straight back and then the other. Keep legs engaged in supporting the plank position. Hold.

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

Start in Mountain. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Press down through heels. Rotate shoulders externally - roll armpits to face inwards. Tuck chin in. Look at feet. Release jaw.

Bend knees slightly. Fold forward from waste. Hold onto back of feet, shins or legs. Release head down. Back of neck soft.

From table top. Exhale, round shoulders, spine, tuck tailbone under, pull navel into small of back, release head down - arching spine up like a cat. Inhale, draw sitting bones up towards ceiling, sink and stretch abdomen, lift chest forward, long neck, lift head. Repeat.

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.

Feet hip width apart. Tuck chin in. Legs slightly bent . Engage front of thighs, tuck tail bone. Shoulders back and down.

From Triange stance - turn to face top of mat with front foot facing forward - back foot at right angle - adjust feet for stability - {train tracks}. Press into outside edge of back foot. Bend forward knee (stop above ankle). Body weight centred. Arms overhead. Switch sides.

Start in Mountain. Step feet wide apart. Raise arms parallel to floor. Palms down. Turn right foot in to right. Left foot at 90 degrees. Align left heel with right heel. Bend left knee over left ankle. Stretch arms parallel to floor. Turn head to look over fingers. Repeat on other side.

Start in Mountain. Widen legs. Hands on hips. Fold forward from hips into Forward Bend. Release torso down on exhale. Hands to floor. Walk feet wider apart. Release head. Lengthen legs on inhale. Release torso on exhale. To release bring hands to hips and lift up.

From Mountain take a big step forward with right foot. Shift weight onto right leg. Raise arms overhead. Interlace fingers. Lift left leg. Gaze at a point on floor. Repeat on other side.

Bend knees slightly. Fold forward from waste. Hold onto back of feet, shins or legs. Release head down. Back of neck soft.

Stand upright with back straight. Feet shoulder width apart. Feet at 45 degrees. Bend knees. Squat as if you are about to sit on an invisible chair.

Sit with legs crossed. Close eyes. In your mind's eye imagine you are enveloped in blue light. It's your force field that keeps out all negative energy. Feel your shoulders lowering and your breath slowing down as you feel secure in the knowledge that your force field is protecting you.

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 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.