1. Mountain Pose
Start standing with your feet together. Press down through all ten toes as you spread them open. Engage your quadriceps to lift your kneecaps and lift up through the inner thighs. Draw your stomach muscles in and up as you lift your chest and press the tops of the shoulders down.
Feel your shoulder blades coming towards each other and open your chest; but keep your palms facing inwards towards the body. Imagine a string drawing the crown of the head up to the ceiling and breathe deeply in to the torso. Hold for 5-8 breaths.
2. Downward Facing Dog
Come on to all fours with your wrists under your shoulders and knees under your hips. Tuck under your toes and lift your hips up off the floor as you draw them up at back towards your heels.
Keep your knees slightly bent if your hamstrings are tight, otherwise try and straighten out your legs while keeping your hips back. Walk your hands forward to give yourself more length if you need to.
Press firmly through your palms and rotate the inner elbows towards each other. Hollow out the abdominals and keep engaging your legs to keep the torso moving back towards the thighs. Hold for 5-8 breaths before dropping back to hands and knees to rest.
From all fours, tuck under your toes and lift your legs up off the mat. Slide your heels back enough until you feel you are one straight line of energy from your head to your feet.
Engage the lower abdominals, draw the shoulders down and away from the ears, pull your ribs together and breathe deeply for 8-10 breaths.
Start standing with your feet one leg’s-length apart. Open and stretch your arms to the sides at shoulder height. Turn your right foot out 90 degrees and your left toes in about 45 degrees.
Engage your quadriceps and abdominals as you hinge to the side over your right leg. Place your right hand down on your ankle, shin or knee (or a block if you have one) and lift your left arm up to the ceiling.
Turn your gaze up to the top hand and hold for 5-8 breaths. Lift up to stand and repeat on the opposite side. Tip: I like to imagine I’m stuck between two narrow walls when I’m in triangle pose.
Start with your feet together and place your right foot on your inner left upper thigh. Press your hands in prayer and find a spot in front of you that you can hold in a steady gaze.
Hold and breathe for 8-10 breaths then switch sides. Make sure you don’t lean in to the standing leg and keep your stomach muscles engaged and shoulders relaxed.
6. Warrior 1
For warrior one, you can take a giant step backwards with your left foot. Then turn your left heel down and angle your left toes forward 70 degrees.
Lift your chest and press your palms up overhead. Step forward and repeat on the opposite leg.
7. Warrior 2
Stand with your feet one leg-length apart. Turn your right foot out 90 degrees and your left foot in 45 degrees. Bend your right knee until it is directly over your right ankle while keeping the torso even between the hips.
Stretch your arms out to your sides and look over your right hand. Hold for 8-10 breaths before straightening the right leg and turning your feet to the other side to repeat on left side.
8. Seated Forward Bend
Start seated with your legs together, feet firmly flexed pointing forwards, and your hands by your hips. Lift your chest and start to bend forward from your waist. Engage your lower stomach muscles and imagine your belly button moving to the top of your thighs.
Once you hit your limit stop and breathe for 8-10 breaths. Make sure your shoulders, head and neck are all released and relaxed.
9. Bridge Pose
Lie down face up and place your feet hips width apart. Press firmly to your feet and lift your bum up off the mat. Lock your hands together and press your balled fists down into the floor as you open up your chest a little more.
Imagine dragging your heels on the mat towards your shoulders to engage your hamstrings. Hold for 8-10 breaths then lower your hips down and repeat two more times.
10. Child’s Pose
Start on all fours then bring your knees and feet together as you sit back to your heels and stretch your arms out forwards. Lower your forehead to the floor, as much as it feels comfortable, and let your entire body relax. Hold for as long as it feels good!