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. Lift arms overhead. Palms together. Twist to right. Pull in abdomen. Hold. Repeat on left.

Stand in Mountain. Raise right arm above head. Stretch over to left. Pull R leg behind and to Left side. Repeat on other side.

Start in Mountain. Place palms on low back, fingers point down. Squeeze thighs and buttocks. Press hips forward and arch torso back. Gaze forward. Use arms to support weight. Keep legs and buttocks engaged. To release keep legs, buttocks and arms strong.

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. Raise arms overhead.

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.

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

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.

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

Using this as the Stork Pose - pull lifted leg toward chest with arms if possible to lengthen glutes. Gaze at a spot on wall in front of you. Low belly in and up. Repeat on other leg.

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

Stand in Mountain. Knees hip-width apart and very bent. Fold at waist grasping opposite elbows. Let head hang. Hold.

Start in Mountain. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Bend knees. Tuck chin in. Look at feet. Release jaw.

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.

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

Start on all fours with hands below shoulders. Bend right knee and slide it forward between hands (heel under left hip). Extend left leg behind you with toes tucked under. Hips face forward. Gaze up and expand chest. Lower chest onto thigh.

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

Lie flat on stomach. Feet together. Forehead on floor. Rest chin on floor. Stretch chin slightly forward. Soften front of body. Both hands under thighs (or place head on folded arms). Slowly lift leg on an inhale. Switch legs.

Lie on belly. Legs together. Bring chin to floor. Slide right arm along floor with palm facing down. Bend right knee. Reach left hand back to hold onto the right heel or ankle (opposite hand to foot). Kick right foot into arm to lift right leg. Raise head and chest. Keep neck in line with the spine. Gaze straight ahead. Press down into right arm, or raise right arm (keep parallel to floor). Hold. To release: exhale and lower leg, arm, head, chest to floor. Repeat on other side.

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

Lie flat on stomach. Feet together. Forehead on floor. Place arms by sides. Palms up. Stretch chin slightly forward. Rest chin on floor. Soften front of body. Lift chest, legs, arms off floor. Extend fingertips towards toes. Look straight ahead.

Lie face down with forehead resting on mat. Align neck and head. Extend arms in front of you with palms facing down. Lengthen torso by stretching neck away from body. Engage abs. Keep head in line with upper back and raise left arm and right leg 6 inches. Hold. Lower to start. Raise right arm and left leg. Keep alternating.

Lie face down with forehead resting on mat. Elbows at right angles. Palms face down. Point feet back (toes rest on mat). Raise arms up to head height. Squeeze shoulder blades together. Release.

Lie on back with block under lower back. Legs and arms apart. Feet to side. Palms up. Release back to floor. Close eyes. Inhale, let abdomen rise. Exhale, let abdomen fall. Feel heavy with each exhale.

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 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 with legs and arms extended. Draw both knees to chest. Clasp hands around knees. Keep back flat on mat. Release shoulder blades down toward waist. Draw tailbone and sacrum down toward mat. Lengthen spine. Clock-wise circles with knees.

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.

Put bolster to side. Lie on back. Bring feet close to buttocks. Lift hips. Slide bolster under back. Allow shoulders to descend. Let head touch floor. Reach arms up and behind. Fold arms so hands touch elbows. Relax face. Release on exhale by bringing arms to side.

Sit beside bolster (pointing away from you). Bring hip and knees close to bolster. Twist towards bolster. Lay on bolster with head facing in the same direction as knees. Repeat on other side.

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.