Stand tall with your feet together, arms by your sides and palms facing forward. Engage your core, keep your shoulders down and back, and gaze forward. Keep breathing and feel the benefits of the mountain pose. You should aim to hold this pose for around one minute.

From Mountain Pose, place your hands on the floor shoulder-width apart, step your feet back with your knees hip-width apart, Exhale as you slowly press your hands into the ground and lift your hips up as you straighten your arms and legs keeping your heels on the ground. Hold this posture for as long as you feel comfortable whilst focussing on your alignment.

From Downward Facing Dog, step your right foot forward between your hands, Bend your right knee directly over your ankle so your thigh is parallel to the floor. rotate your left foot to a 90-degree angle with the sole firmly planted and extend your arms out to the sides. Drop your shoulders down and back. Turn your head to face the front of your mat. Your gaze should be forward over the right hand. After 5 to 10 breaths, step back to downward dog. Stay here for a few breaths before repeating the pose with the other foot forward.

From Warrior II, straighten your right leg and reach your right arm forward, then exhale as you bend your body at the hip to lower your right hand to your foot and reach your left arm up with ​​the fingers of your left hand pointed towards the ceiling, forming a straight, vertical line with your arms and shoulders. With your shoulders aligned, turn your head and look up to the ceiling. Briefly hold, then return to the starting position and repeat with the left leg.

From Extended Triangle Pose, shift your weight to your left foot and lift your right foot onto your left thigh. Press your foot into your thigh and once you are well balanced, take a deep breath in, raise your arms over your head from the side, and bring your palms together. Focus on a fixed point in front of you to maintain balance. Now, after a couple of breaths, repeat it with left leg up and right leg straight.

From Tree Pose, keep your arms over your head with palms facing towards each other. Exhale, and sit back into a squat, keeping your weight over your heels and your chest lifted. Lean your upper body slightly forwards. Draw your shoulder blades downwards and back. Lengthen your spine and stretch the whole back. Look forwards and take deep breaths.

Lie on your back with your knees bent and feet flat on the floor hip width apart. Press your feet into the floor to lift your hips up towards the ceiling as you inhale. Press down into the arms and shoulders to lift the chest up. interlace your hands underneath your body. Breathe and hold, exhale and slowly lower the spine back to the floor.

Lie down on your back with your arms at your sides, palms facing up, and legs slightly apart. Close your eyes and relax your entire body, letting go of any tension.