Sit on front of chair. Inhale. On exhale, extend feet and raise arms above head (so you're in classic Down Dog position).

Face seat. Step back with both feet holding onto chair. Bend knees. Keep length in spine. To exit walk forward.

Face seat. Step back with both feet holding onto chair. Bend knees. Keep length in spine. Move into high plank. Keep moving between down dog to plank. To finish walk forward.

Face seat. Step back with both hands holding onto chair. Bend knees. Raise right knee to chest. Repeat on other side. To finish walk forward.

Stand with feet slightly apart. Inhale deeply through nose. Exhale quickly and forcibly through nose. Contract abdominal muscles fully to push as much air as possible out of lungs. Relax abdominals. Repeat.

Begin on hands and knees. Roll shoulders back and down. Finger tips point forward. Lift up in your middle as you step one foot straight back and then the other. Bring knees to mat.

Begin on hands and knees. Knees under hips. Hands under shoulders. Roll shoulders back and down. Fingertips 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 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 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. Look straight ahead. Raise left arm and right leg 6 inches. Hold. Lower to start. Raise right arm and left leg. Keep alternating.

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 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 on belly. Hands by torso. Palms up. Bend knees. Heels close to buttocks. Hold ankles. Knees hip width. Lift heels away from buttocks. Lift thighs. Burrow tailbone into floor. Keep back muscles soft. Press shoulder blades against back. Move shoulders away from ears. Gaze forward. Release.

Lie on belly. Find middle of strap. Loop middle around tops of feet. Take strap in your hands. Knees hip width apart. Lift heels away from buttocks. Lift thighs. Burrow tailbone into floor. Keep back muscles soft. Press shoulder blades against back. Move shoulders away from ears. Gaze forward. Release.

Start in Plank (top of a push-up). Extend body. Step feet together. Press weight down through right hand and forearm. Roll body to right, balancing on outer edge of right foot. Stack left foot on top of right foot. Keep legs straight. Extend left arm to the sky. Reach through fingertips as you lift hips. Press through heels into floor. Bring body into one straight line. Gaze at top thumb. Press down through your bottom index finger. Hold. Repeat on other side.

Lay on left side. Place left hand on ground. Push upper body off ground, lifting hips until only thing touching the mat are edges of feet and hand. Lift right arm and right knee. Bring knee and elbow together. Repeat. Switch.

Sit with legs in front. Hands behind. Lift hips high. Release head. Push feet into mat.

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.

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.

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.

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

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.

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.

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 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.

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.

Come into Downward Facing Dog. Lift left hand and reach it beneath torso and around to right thigh. Allow waist and torso to twist open to the right. Place left hand on ground to outside of right foot. If that is not possible, rest hand on outside of right shin or upper thigh. Turn head to look underneath right arm. Gaze up. Hold. To release un-twist and return left hand to mat. Come back into Downward-Facing Dog. Repeat on other side.

If in full Revolved Side Angle, you have trouble balancing bring knee to mat. Stabilise front leg by pressing inner thigh down. Press down through root of big toe. To deepen the twist as you bind, keep outer thigh strong and press arm against outer thigh. Use bottom shoulder pull bottom side of ribcage past thigh. Pull top shoulder and top side of ribcage back. Hold. Switch sides.

Make a small loop on the strap. Slide strap onto arms (like putting on a shirt). Make sure you can feel tension in the strap. Come onto forearms. Engage core. Spread fingers wide. Pull strap away (feel triceps and biceps engaged). Come into Dolphin by raising hips.

Option 1: Loop around left foot. Bring left ankle on right thigh. Push knee away while pulling on strap to bring ankle towards you (right foot will raise off mat). Option 2: Take strap around thigh instead of ankle and do the same thing.

Lie on back. Lift right leg. Grip onto inside of right foot with left hand (or use a strap). Internally rotate leg so toes turn in. Take right leg across body to the left, keeping right side of sacrum (boney tail at base of spine) anchored to floor. Turn head to the right. Hold. Switch sides.

Lie on back. Lift right leg. Take hold of right big toe with right hand (or wrap belt around right foot and hold onto belt with right hand). This is Reclined Hand To Big Toe I. To come into Reclined Hand To Big Toe II, place left hand on left thigh. Roll right leg out in the hip socket and, drawing right leg up towards you, lower it out to side. Do not let weight roll into the right leg so that you tip over. Hold. Repeat on other side.

Sit with legs straight. Raise right knee. Place right foot on outside of left leg. Bend left leg. Place left foot outside of right hip. Place right arm behind. Raise left arm. Hook elbow behind knee. Twist to right. Ground sitting bones into floor. Lengthen through spine. Twist on each exhale. Repeat on other side.

Sit up tall. Extend legs (Staff Pose). With help of hands, place right foot on left thigh and left foot on right thigh. Pass arms through the gaps between calves and thighs and place palms firmly on ground. Lift body off floor.

Sit with legs wide apart. Bend legs, so you can grab toes with thumb, index finger and middle finger (can also grab hold of outer edges of feet). Engage core. Lift heels. Find your balance on sit bones. Stretch legs. Keep core engaged. Draw shoulder blades towards each other. Open your chest. Push heels away from you.

Sit crossed legs. Place right foot on left thigh. Place left foot on right thigh. Sit tall. Bring right hand behind back toward left hip to hold right big toe in right palm or index finger. Bring left hand behind back toward right hip to hold left big toe in left palm or index finger. Hold. Release. Repeat with right foot placed on left thigh and left foot placed on right thigh.

From Plough Pose release knees to both sides of head and point toes. With toes on floor, lift top thighs and tail bone toward ceiling and draw inner groins deep into pelvis. Continue to draw chin away from sternum and soften throat. To deepen the pose, stretch arms along length of lower legs, then curl forearms behind thighs and interlace fingers.

Sit upright with legs in lotus (with help of hands, place right foot on left thigh and left foot on right thigh). Come into Lotus Shoulderstand (Padma Sarvangasana) and slowly bring legs towards head until knees touch floor beside ears. Support back with hands. Relax whole body. Hold.

Begin in Shoulderstand (Sarvangasana) with both legs straight and hands supporting the back. Bend left leg away from body by extending at hip, then fold right leg into place (take one hand away from back to assist if necessary). Once right leg is in position, bring left leg into Lotus, switching hands if necessary to work legs into Lotus. Flex at hip to bring thigh bones parallel to floor. One at a time, take hands to knees and push arms straight. Create stability by pressing knees into hands and hands into knees. Lift sitting bones and engage Mula Bandha and Uddiyana Bandha. Avoid rounding your back as you draw scapula together and down by imagining you're "squeezing a walnut" between your shoulderblades.

Sit or stand. On exhale gently pull up area between anus and genitals. Do not hold breath.

Sit with legs crossed (or in Lotus). Place left hand on left knee and right hand on right knee. On both hands the index finger touches thumb. Keep other 3 fingers straight.