Sun Salutations with standing poses. Take mountain pose at the front of your mat, hands to the heart, slow round of breath in and out through the nose. Now as you inhale, drop the hands, sweep them up, gaze upward and as you exhale keeping the spine long and the knee soft, take a forward fold. Inhale, extend up half way, exhale, fold it down again.

Now either step right, left or jump yourself to a plank position. Exhale lower down to the ground and inhale to upward-facing dog. Exhale downward-facing dog. Inhale, lift the right leg, swing it forward to a lunge position, ground the back of the left foot and next, inhale, come up off the leg to warrior one. So you exhale, settle into the lunge, check that your knee and toes are both facing straight forward. On the left side, your foot is on an angle and you are really reaching down the outer edge of the foot or you are committing to a balancing high lunge.

In fact, let's come here now, inhale, exhale, hands come down and you step back a two part motion, breath and down-dog. Now inhale, lift the left leg, swing it forward, exhaling. Next, inhale, press the floor away, come up and then exhale, a deep bend in the left knee as you reach down the outer edge of the right foot, warrior one. Shoulder girdle facing the front of the mat, hips low, shoulder blades low.

Inhale up to the ball of the foot, balancing high lunge, exhale, come down and back, downward-facing dog. Inhaling, looking forward, you can jump or step yourself forward to the front of the mat, exhale and fold. Inhale, rise up or roll up. Exhale back to center, slow round of breath. Continue to move with your own breath. Coming to an inhalation, will lower the hands, sweep them up overhead and exhaling, leading with the heart, take it to the forward fold.

Inhale, extend long, looking down at the floor; exhale, fold again. Lock left, right or jump with your palms flat, back to plank, lowering down with the elbows in, we inhale, take upward-facing dog and exhale downward-facing dog.

Now, let's lift the left foot and exhaling, bring it forward grabbing the outer tight foot. Inhale to warrior one, exhale, stay here for a round of breath. Coming to an inhalation, begin to rotate your shoulders and pelvis to the right and exhale, lower the hands parallel to the ground, we are setting up warrior two. The shoulder blades are low, the back is long, the gaze is forward over the left finger.

Coming to an inhale, balancing high lunge and exhale, fold forward keeping the spine long and step aback. Second side, inhale, lift the right leg; exhale, step it forward, ground at the foot. Inhale, rise up; exhale, into warrior one, nice deep lunge with the right knee facing forward over the right toes. Keep your breath with you, it's an indicator of your effort. Exhaling, open to warrior two, try to stay balanced and tall here, shoulders over hips, spine long, pelvis neutral. And then inhale, balancing a high lunge. Exhale, fold long and step back to downward-facing dog.

Remember, that down dog is not toward plank but rather hips high in the air, in inverted V. Inhale, look forward, either jump or step. Step your feet up towards your hands, exhale and fold. Inhale, sweep up or roll-up, exhale, settle back to mountain pose, hands to the heart.