Easy Pose

  1. Sit on a yoga mat with your legs stretched out in front of you
  2. Bend you knees, and cross your right leg in front of your left leg
  3. Bring your knees closer together until your feet are directly underneath them
  4. Move forward so you can sit directly on your sitting bones
  5. Straighten your spine
  6. Rest your hands softly on your knees
  7. Practice deep, long breathing from your abdomen up to the lower, middle & upper lobes of you lungs and reverse on exhale. Repeat breathing technique five times.
  8. Repeat pose and swap the crossing of your legs

Utthita Parsvakonasana

Extended Side Angle Pose

  1. Stand tall with your legs wide apart
  2. Turn left heel 15 degrees outwards. Then turn right foot & leg 90 degree outwards.
  3. Bend right knee to a 90 degree angle and place right forearm on your thigh
  4. Stretch your left arm vertically in line with the whole left side over your head (as pictured)
  5. Practise deep breathing and repeat breathing technique five times.
  6. Change side and repeat all steps.


Seated Forward Fold

  1. Sit with your legs straight in front of you
  2. Raise your arms up sideways and fold your body forward
  3. If your spine can not extend forward and curls into a roundish shape, bend your knees to ease your hamstrings which will give a straight extended spine priority.
  4. Consistently extend your spine
  5. Prioritise a long spine rather then reaching with your head to your knees
  6. Hold at your forward bending limit for 5 deep breaths.


Cobra pose

  1. Lie on the floor face down with legs & top of feet extended
  2. Lift your knees off the floor keeping the feet on the floor
  3. Place hands under your shoulders
  4. Lift chest and head up with strong buttocks and the pubic bone firmly pressing in the floor, deepening the opening of the chest
  5. Hold for 5 deep breaths

Supta Parivrtta Merudandasana

Supine Spinal Twist

  1. Lie on your back extended body length
  2. Place right foot on top of left thigh
  3. Place left hand on right outer knee
  4. Bring your right knee over to your left side extending your right arm long to the right
  5. Looking over to the left
  6. Support your right knee down towards the floor and maintain right shoulder down to the floor
  7. Practice deep breathing with 5 deep breaths
  8. Change side and repeat steps 1-7


Corpse Pose

  1. We allow our body and mind to absorb the information of the practise on a cellular level.
  2. Letting go of the breath and the body gradually
  3. Create awareness of each part of the body which has contact to the earth and sink with each exhalation deeper in to the floor,
  4. Subtly letting go internally
  5. This postures require you to practise complete surrender
  6. Softening the face more and more
  7. Becoming aware of sounds one sound at the time without judging any of these sounds
  8. Allow 5 minutes at least to remain in this posture.