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Easy Seat - A comfortable crossed legged pose from which you can practise breathing exercises, meditation and gentle stretching.

The hands together in front of your heart with your eyes closed. This is a lovely seated pose from which to focus on your breath. Deepening your inhale and lengthening your exhale. As your breath becomes more calm and steady so does your mind.

With one hand on your heart centre (Anahata Chakra) and the other on your navel centre (Manipura Chakra) turn your awareness to your breath, inhale expand your belly and then your chest, exhale from your chest and then belly. This is a great technique to make you feel more centered and balanced.

From seated, place your hands palm facing up on your knees. Brings your thumb and index finger to touch and extend your remaining three fingers to create Chin Mudra. Chin means consciousness in Sanskrit and a mudra is an energetic seal. Bring your awareness to your breath and stay for 10 breaths to focus and energise body and mind.

From seated with your hands on your knees, inhale as your arch you back forwards and up into cow pose to stretch your chest.

From seated cow, exhale as you round your back and draw your chin to your chest to stretch out your upper back in cat pose.

Boat Pose - Core strengthening pose. From seated lean back, draw your abdominal muscles in and up as you lift your legs up - knees and ankles in one line. Hold on to the back of your legs for support.

Boat Pose - From the earlier variation simple let go of your legs whilst maintaining the one line between your knees and ankles. Focus on engaging the abdominal muscles so that your thighs and hip flexors dont take over doing the work.

Boat Pose - This is the hardest variation so make sure you have built up the core strengthen before trying. From the earlier variation straighten your legs, keep the legs up really high, toes in line with your head and your chest lifted. If your legs shake it is a sign youve chosen to hard a variation and your thighs are doing the work instead of your core.

A warm up pose - From seated lower one hand to the ground and reach the other over head, lengthen through your side waist and then stretch over to one side. Repeat on the other side.

Great for mobilising the upper back and releasing tension. From seated take your right hand across to your left knee. Place your other hand on the mat behind you. Inhale and lengthen up through your spine, exhale to twist from your rib cage up to look over your left shoulder, feeling this in the mid to upper back. Repeat on the other side.

Seated Twist - a more advanced twist. From cross legged, step your left leg up and over your right thigh so your foot is flat to the mat. Hug your right arm around your left leg, place your other hand on the floor behind you. Inhale and lengthen up through your spine, exhale to twist from your rib cage up to look over your left shoulder, feeling this in the mid to upper back. Repeat on the other side.

Hip Opening Pose - From crossed legged simply fold your torso forward. It doesnt matter how far forward your are able to fold or how close your head is to the floor. Yoga teaches us patience and to accept the body for whatever it is able to do

Seated Forward Fold - With both legs extended in front of you, flex your feet, engage your thigh muslces and fold forward hinging from your hips as you lengthen along your hamstrings, rest your hands on your legs.

Seated Forward Fold - When available reach and clasp your big toes, allow your elbows to move away from each other as you more actively fold, keep your thighs and abdominal muscles engaged to protect your back. You want this stretch to be coming from your hamstrings not your lower back.

Head to Knee Pose - Another variation of the forward fold but with one leg bent in so that your foot is touching your inside thigh, this adds a hip opening stretch and can make it more challenging. Keep your hands wide for support and fold down to a welcome stretch.

Head to Knee Pose - When available fold down till your nose is touching the inside of your knee, keep the back straight and avoid twisting to protect the lower back.

Butterfly Pose - a stretch for the groin and inside hips. Bring the soles of the feet together and using your hands open your feet like you would open a book, fold forward for a gentle stretch.

Butterfly Pose - When available fold deeper, bring your elbows forward on your shins, taking your head towards to floor. Dont push the body responds much better to patience and acceptance.

Seated Wide Legged Forward Fold - Take your legs as wide as is comfortable whilst feeling a gentle stretch down the inside of your thighs. If you feel pain knee to your knees, bend your knees. Toes and knees facing straight up to the ceiling. Sit tall, with your pelvis up right. With your hands supporting you on the floor gently fold forward increasing the stretch.

Seated Wide Legged Forward Fold - When available and with your thigh and abdominal muscles engaged fold deeper bring your forearms or even your head to the floor.

Side Stretch Seated Wide Legged Forward Fold - From the previous pose, place your right hand on your right shin or the floor, bring your left hand to rest on the side of your head, turn your rib cage up towards to ceiling so you are looking under your arms, bringing in a sensation of stretch down the left hand side of your torso.

Side Stretch Seated Wide Legged Forward Fold - Following on extend your left arm over head deepening the stretch, keep spining the rib cage up towards to ceiling focusing on lengthening not collapsing in the torso.

Side Stretch Seated Wide Legged Forward Fold - When available, without collapsing in the torso and keeping the chest open and facing forwars, extend the left arm over to take a hold of your right foot, this is a very deep stretch now so be patient.

Core Variation - From Baddha Konasana, take a hold of your big toes, one in each hand. Sit tall and draw your navel in and up. Inhale as you pick up your right leg and extend it out to the side. Dont worry if you cant straighten your leg at present.

Core Variation - Lower your right leg and repeat with your left leg. If you feel a strong grip on your toes it shows that you are not engaging the abdominal muscles enough, it should be a very light hold.

Core Variation - Now its time for both legs together! Focus on the core strength by strongly engaging the abdominal muscles otherwise you collapse backwards. Flex your feet and extend through your heals. Again dont worry if your legs arent straight yet.

Childs Pose - This is a lovely place to start your practice or anytime you need a rest, it is also a counterpose following back bends. Sit with your hips back on your heals, resting your head on the floor if possible.

Childs Pose - There are many variations of hand positions in childs pose but this is my favourite if Ive had a busy day and my mind is racing. Simply place one hand on top of the other and use your hands as a pillow to rest your head on.

A great warm up pose - From all fours, hands under your shoulders and knees under your hips. Inhale as you draw your chest forwards and up, looking up and broadening through the collar bones.

Following on - Exhale and round your back, drawing your chin to your chest and broadening across your shoulder blades. Repeat 3-5 times.

Downward Facing Dog - With your feet hip distance wide and your hands shoulder distance wide, come into an upside down V shape, stretching up and back through your buttocks. The aim is to lengthen and stretch out the back and then the legs.

One Leg Downward Facing Dog - This is often used as a transition to help with stepping the foot forwards into a lunge.

Following on - Having extended the right leg to the sky on an inhale, exhale and draw your knee into your chest, wave forward so that your shoulders are over your wrists and lift up high on to your back foot making space.

Following on - Place your foot right at the top of your mat by your hand. If you dont get that far dont worry just pick up your foot and place it at the top.

Following on - Root down through your standing foot, engage your thigh muscles and roll up through your spine to a standing lunge.

High Lunge - A strong and energising standing pose. Reach your arms to the sky, straighten through your elbows and spread your fingers sending radiant energy through the entire body. Breathe deeply for 3-5 breaths.

I love this moving variation for energising and empowering both body and mind. From Exhalted Warrior - Inhale reach up and make your hands into fists.

Following on - Exhale to bend your back knee, just a bit or to hovering an inch above the floor, strongly draw you fists into your waist. Repeat 3-5 rounds on each side.

From Downward Facing Dog - Inhale to come up on to tip toes, and as you exhale curl forward lifting the hips up high to give you space to draw your navel in and up engaging your core muscles.

Following on - Lengthen out to plank pose, still keeping your core muscles engaged.

Cobra Pose - Begin lying on your belly with your hands under your shoulders. Roll your shoulders up, back and down. Keeping your shoulders drawn back begin lifing your chest up off of the floor, push lightly into your hands to draw up higher coming into a gentle backbend. Make sure to keep your shoulders down and away from your ears.

Bridge Pose - A lovely gentle back bend. Lying on your back, place your feet on the mat, hip distance wide and close in to your buttocks. Tuck your tailbone under so that your lower back is pressed flat to the mat. As you inhale lift your hips and rib cage up off of the mat.

Bridge Pose - To come deeper into this pose, interlace your hands undernealth your back. Walk your shoulders in closer to help you to access a deeper back bend in the upper back.

Supported Bridge Pose - This is my favourite yoga pose of all! Using a block or rolled up yoga mat, come up into bridge pose and place your chosen prop under your hips. Rest your body down onto the support of the props. If you wish reach your arms over head and rest them on the floor behind you. You can stay in this restortative pose from anything from a few minutes to 10 minutes. This is a great pose to use when you are stressed and your mind is racing or simply before you go to bed.

Supported Shoulder Stand - From Supported Bridge Pose, make sure that your hips are firmly supported on the block. Lift both legs up into a modified supported shoulder stand. Stay for as long as feels good.

Knees to Chest - This pose releases your low back and is a good counter pose to Bridge Pose. Lying on your back simply hug your knees into your chest.

From the previous pose - Bring your arms out like the top of a capital letter T and drop your knees over to the right, turn your head to the left. Stay for 3-5 breaths and then repeat on the other side.