Lie on stomach. Stretch both arms forward. Palms face down. Forehead rests on floor. Melt into your mat. Relax deeper on each exhale.

Sit with buttocks on heels. Come onto all fours. Wrists under shoulders. Pull navel into small of back. Inhale while raising head. Exhale, while lowering head and arching spine up like a cat. Repeat.

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.

Come into Downward Facing Dog. Raise right leg up and bring knee to nose. Repeat on other side.

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.

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 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.

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.

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.

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.

Stand or sit. Keep arms and jaw relaxed. Inhale and flood upper back with breath as if unlocking a dam and its waters have surged forth. Hold breath and raise shoulders straight up toward your ears and send shoulders straight back behind you in a circular motion. Keep back straight and chest upright (don't push chest forward). Exhale and contract upper shoulder blades together and slowly drag them down. Feel shoulder blades becoming loose.

Stand with feet hip-width apart. Tuck chin in. Legs slightly bent. Shoulders back and down.

Feet hip width apart. Tuck chin in. Legs slightly bent. Shoulders back and down. Raise arms overhead.

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

Start in Mountain. Bend legs slightly. Weight on left leg. Lift right leg across left. Fix gaze ahead. Lift arms to shoulder height. Take right arm across left. Bend elbows. Backs of hands together. Palms together.

Start in Mountain. Widen stance. Turn toes out. Bend knees until you can't see your toes. Lengthen tailbone. Avoid leaning forwards with torso. Lengthen from tailbone to crown of head. Raise arms up to shoulder height.

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 on heels. Walk hands forward until forehead touches floor. Arms alongside legs. Alternatives include: Child with head on bolster. Child with bolster between legs. Child pose with arms extended. Child with hands on back. Child with cheek on mat. Child with leg raised and arms extended.

Sit with buttocks on heels. Feet slightly wider than hips with tops of feet flat on floor. Angle big toes slightly toward each other. Release shoulder blades away from ears.

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. Lower knees. Lengthen spine by stretching back up. Raise arms overhead and bend to the right. Bring right hand to floor. Repeat on left side.

Sit with legs crossed. Inhale. On exhale twist torso to right. Repeat on left.

Sit legs crossed. Bring hands as far as you comfortably can behind back. Fingers touching floor.

Sit with legs extended. Circle left foot one way, then the other. Circle right foot one way, then the other.

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. 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 on back. Bend knees. Engage core. Raise both legs until soles are looking at the ceiling. Rest arms behind head with palms facing up. Close eyes. To release, bend knees to chest and bring feet to mat.

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 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 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 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. Lift legs and head off mat. Engage core. Keep legs squeezed together and toes pointed. To release lower head and legs to mat.

Lie on back with legs together. Arms at sides. Bring soles of feet together. Interlock hands around feet and bring them close as possible to chest.

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). On the last roll, sit with legs crossed.

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