You can do the whole video,

but if you don't have time, just

dip in and use the sections that suit you.

Yoga is non-competitive and done at your own pace.

If a pose feels too

much on that day, back

away, and try again another time.

Build your practice slowly, rather

than following me on everything that I do.

Remember, we have our whole lives to practice yoga.

Inhale, come up.

Be sure the blades slide down the back, that's it, yes, exactly.

Exhale.

Forwards and down.

Think of the leg being forwards and down.

Good, forehead to the floor.

And again forward to your nose,

chin, opening up the

chest, and exhaling.

So it's very good for the

kidneys, this one, and

you're working on the adrenal glands,

sort of a calming and balancing posture.

I need that, calming and balancing, hopefully.

Work on bridge pose.

Just undulating the spine off the ground.

Tilt the pubic bone towards the navel.

Lift the lower back off the floor.

Unfurl each of the

vertebrae from the floor until

you're in a diagonal line, knees, hips and shoulders straight.

Exhale, concave the chest,

ribs, belly and, pelvis relaxes to the floor.

Let's try that once more.

Breath in, and as

you exhale uncurl the body

one by one until you're in that diagonal line.

And exhale to lower down.

When you're ready, widen the foot position.

Turn your left foot out.

Turn your hips to the left.

Good.

Bend down onto your left leg,

knee over the toe, back leg supported and long.

Take the arms up, three rounds

of breath here, inhale and exhale.

I'm gonna come and help you out now.

Inhale, and exhale.

There you go, good.

One more round, in and out.

Now reach the arms up and open them out.

Exhale.

Good.

Lovely.

Inhale, the hips also open, exhale.

Good, back leg working through

the outside edge of the

foot and out.

In, and out.

A bit of energy.

And we begin some scissor action.

Inhale, exhale, bring the

left leg forwards, the right

leg forwards, the left leg forwards.

So, it's the opposite arm to

leg that crosses, to

work on the side muscles in your torso.

Exhale left arm, exhale right

arm left leg and changing

opposite arm and leg working exhale.

Good, support your head with

your hand to take any pressure out.

Excellent.

Bring the knees into the chest.

So, press down into the elbows

and work the shoulders away from the ears.

Tuck the toes, breathe in,

and straighten the legs into the

inverted V. At this

point, you could walk the feet inwards.

You could bring one leg off

the floor, and then try

and lift the other leg off the floor.

Bring the knees upwards, towards the

sky unfolding at the

hips, and then straighten the legs up.

It's important to keep breathing as you practice the head stand.

Exhale into the abdominal area.

Imagine that you have a

glove around the abdomen, and

that each time you exhale it

squeezes the center, keeping you firm from your middle.

And then again, fly upwards

through the feet pressing down

through the elbows, the hands,

and bringing the shoulders away from the ears.

Relaxation can often be a

real challenge for some, but do persist.

It truly is a blissful place to be when you arrive.

I know, I can smell it.

I've got two, you know.

How special is that.