Roll out your mat to gently transition through a selection of poses in this yoga workout that will strengthen your body and improve your flexibility.

Tree pose

Areas trained: Inner and outer thighs, hips, bottom, core

  • Stand on one leg, press your hands firmly together in front of your chest and release the tension in your shoulders.
  • Draw the other leg up and place the sole of your foot against the inner calf or thigh (pictured) of the standing leg.
  • Keep your pelvis in a neutral position and lengthen your tailbone to the floor.
  • Firmly press against the inner calf or thigh of your standing leg with the foot of bent leg, while resisting the pressure with your standing leg.
  • Focus on a point in front of you to aid your balance.
  • Hold for 30 seconds.

Tip: Only lift your leg as high as feels comfortable, but avoid the knee area

Downward-facing dog

Areas trained: Shoulders, arms, rear thighs, calves

  • Kneel on the floor and place your hands shoulder-width apart on the floor.
  • Lift your knees off the floor, pushing your sitting bones up and back towards the ceiling and elongating your spine.
  • Lengthen your heels towards the floor if you can. Don’t force it.
  • Contract your thighs and try to straighten your legs.
  • Position your head in between your arms.
  • Hold for 30 seconds to two minutes.

Tip: Don’t over-stretch. Come out of the pose slowly if you have high blood pressure

Low lunge

Areas trained: Front thighs, hips, stomach

  • Start in a downward-facing dog position.
  • Step one leg forward and place it in between your hands.
  • Lower the knee of your back leg to the floor and rest the top of your foot on the floor.
  • Inhale and lift your torso to an upright position as you extend your arms up towards the ceiling.
  • Lift your head upwards.
  • Hold for one minute.
  • Return to the downward-facing dog and repeat with the other leg.

Tip: If your back knee hurts, place a towel under your knee

Intense side stretch

Areas trained: Shoulders, deep back muscles, bottom, rear thighs, calves

  • Standing with your feet together, place your hands behind your back in a reverse prayer position (A) or, if not possible, fold your arms behind your back.
  • Step forward with one leg three-to-four feet and turn your back foot out slightly while keeping your front foot pointing forward.
  • Square your hips by pushing the hip bone of the back leg slightly forward.
  • Press your back heel into the floor and contract your leg muscles.
  • Lengthen your spine and lean forward from the hips.
  • Keep your back flat, parallel with the floor (B).
  • Hold for 30 seconds. Repeat on the other side.

Wide-legged forward bend

Areas trained: Bottom, rear thighs, inner thighs, deep back muscles

  • Stand with your feet approximately three-to-four feet apart.
  • Keep your feet parallel to each other (A).
  • Lengthen your spine and contract your stomach muscles.
  • Bend forward from your hips.
  • Place your hands on the floor in line with your shoulders (B).
  • Keep your back straight.
  • Hold for 30 seconds to a minute.

Tip: Be careful if you have lower back issues

Areas trained: Deep back muscles, bottom, chest, stomach, shoulders

Cobra

  • Lie on your stomach on the floor.
  • Bend your elbows and place your hands flat on the floor next to your chest (A).
  • Push your pubic bone, thighs and top of your feet into the floor.
  • Lift your chest, pushing your hands into the floor (B).
  • Lengthen your shoulders down and back, and elongate your neck while looking up slightly.
  • Hold for 15-to-30 seconds.

Tip: Take care if you have back problems. Only lift within a comfortable range of motion

Boat

Areas trained: Stomach, side muscles, hips, deep back muscles

  • Sit on the floor with your legs extended and your hands next to your sides, fingers pointing forward.
  • Bend your knees and lift your feet off the floor, leaning back with your shoulders.
  • Find the balance point between your sitting bones and your tailbone.
  • Slowly straighten your legs to form a 45-degree angle with your body.
  • Point your toes and lift your arms parallel to the floor, palms up.
  • Pull your tummy muscles tight and elongate your spine.
  • Hold for 10-to-20 seconds.

Tip: Avoid rounding your spine and sinking into your lower back. If you’re unable to balance with your legs straight, balance with your knees bent

Twisting chair pose

Areas trained: Stomach, side muscles, rear thighs, bottom, deep back muscles

  • Stand upright with your feet together.
  • Squat down and extend your arms up (A).
  • Lean back so that your weight rests on your heels.
  • Squeeze your legs together and bring your hands down to your chest and press your palms together.
  • Twist towards one side placing your elbow on the outside of your opposite thigh (B).
  • Stay in the squat position, keeping your spine elongated.
  • Look up to the ceiling.
  • Hold for 30 seconds, then repeat on the other side.

Tip: Don’t tense your stomach muscles too much as it will prevent you from twisting