How to: Kneel on all fours with the hands directly below the shoulders and the knees directly below the hips. The back should be flat and the fingers spread wide. Round the shoulders and hips like a cat arching its back. Inhale deeply. Raise the head toward the ceiling, arch the back in the opposite direction. Exhale and return to the starting position.

Variation: As above, but while arching the back, extend one leg fully while inhaling. While exhaling, bring the knee back toward the body and attempt to touch the forehead to the knee.

Benefits: Expands and flexes the spine. Lubricates the hip and extends the quadriceps and hamstrings.

Child's pose

How to: Kneel with the buttocks resting on the feet. Feet should point outward and the knees should be hip-width apart. Stretch the arms out along the body, palms up. Rest the forehead on the floor. Breathe deeply and hold the pose 30 seconds to three minutes.

Benefits: A resting pose to precede or follow any pose. Gently stretches the hips, thighs and ankles, and relieves stress and physical and mental fatigue.

Standing twist

How to: Stand straight with the arms at the sides and the hips tilted slightly in. Inhale deeply. Turn the head, neck and torso to the right. Exhale slowly and return to the starting position. Inhale again and turn the head, neck and torso to the left. Exhale and return to the starting position.

Benefits: Stimulates the organs in the middle body, including the gallbladder, liver and pancreas.