Point the toe to the mat and rotate the ankle around the toe.

Start with both arms extended forwards. Rotate the right arm from the shoulder moving the arm down. At the same time rotate the left arm in the same manner moving it upwards.

Start in front support position. Lower hips to the mat keeping the arms extended and the head still.

From the long lie position rock back to shoulder tuck shape grasping shins with hands. Rock forward and extend wiithout letting arms or feet touch the mat. Continue rocking motion without letting arms or feet touch the mat.

Stand with arms extended and horizontal pointing to the sides. Rotate arms in small circles at the same time.

Start with feet and shoulder width push the back of the hands along the mat back between the feet.

Feet at shoulder width and reach for the mat keeping legs extended. Alternate front and back of hands on the mat.

Sit in a wide straddle position. Take the right hand to the right foot and the left hand to the left foot. Keep the legs extended throughout.

Sit in a pike position. Lower head to knees keeping hands on ankles.

Sit in straddle position and gently lower the head to the mat. Keep legs extended throughout.

Stand in straddle position with palms of hands on the mat. Keep legs and arms fully extended. Gently rock backwards and forwards transfering body weight between legs and arms.

Keeping the back and legs straight rotate the hips through a large circle. Repeat in the other direction.

Start in kneel support position Roll back slowly until the head touches the mat. Repeat

Rock head forwards and backwards and from left to right.

Move head in four moves from right to left and reverse.

From a long lie position roll back on to shoulders in a tight tuck shape. Grasp shins with hands. Return to long lie

Sit in a wide straddle. Reach to the right foot with the right arm. Bring the left arm over the head keeping the shoulder high.