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.
Sit in Lotus Pose (bend one leg and place it on opposite thigh. Bend other leg and place it on opposite thigh). Take both hands in front of body and interlock fingers. Exhale and while inhaling stretch arms over head, turning palms outwards. Stretch body up.
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.
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 up tall. Extend legs (Staff Pose). With help of hands, place right foot on left thigh and left foot on right thigh. Bend back onto elbows until top of head touches floor. Catch hold of toes with hands and arch back. Hold. Release.
Sit with legs outstretched (Staff). Inhale. Bend right knee and place right foot close to perineum. Exhale. Let right knee move out to side (right foot now rests against inside of left thigh). Flex left foot and press top of thigh down. Inhale. Lengthen spine. Exhale. Turn spine to face left leg and fold forward from hips. Keep spine long, chest open and shoulders drawn down. 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 upright with legs in lotus. With help of hands place right foot on left thigh and left foot on right thigh. Pass hands through gap between calves and thighs. Raise thighs off ground. To roll bring hands close to (or touching head). Roll backwards on exhale. Roll forwards on inhale.
Sit with legs wide apart. Flex feet to align knees, toes pointing up. Place finger tips on floor behind hips. Engage core. Walk hands out in front (keep spine long and lead with heart). Stop when you feel you have reached a challenging but sustainable position. Instead of using force to get closer to the earth, imagine growing longer through your spine.
Sit with legs extended. Take hold of the back of left thigh and draw knee in. Keep muscles of left leg soft. Bring left foot back in Hero Pose. If hips do not come all the way to floor, support them on a folded blanket. Reach forward. Take hold of outer edge of right foot. Pull arms back. Lift and open chest. Bend elbows. Extend trunk forward. Draw chin towards shin (bring hand to floor to stabilise you if needed). Hold. Repeat on other side.