Child's Pose

• Bend your knees, sitting on your shins.
• Fold forward over your thighs and completely relax one cheek to the floor, either with your arms by your legs or extended in front of you.
• Hold for five deep breaths (about 30 seconds).

Cat Cow

• Come onto your hands and knees. Make sure your knees are under your hips and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged.
• As you inhale, let your belly soften, arch your back, and lift your head and tailbone. This part of the stretch is called cow.
• With an exhale, round your spine up to the ceiling, pulling your abs toward your spine, and simultaneously tuck in your tailbone (don't clench your tush) and tuck your chin toward your chest. This part is known as cat (think Halloween [3] cat).
• Continue flowing back and forth from cat to cow, breathing deeply so as not to rush each movement.
• Repeat for five deep breaths.

Relaxed Down Dog

• From Cat Cow, lift your knees off the mat, coming into Down Dog, with a slight bend in the knees.
• Stay like this for five breaths.

Open Lizard

• From Relaxed Down Dog, step your right foot forward, coming into a lunge position. Lower your left knee to the floor, and rest your hands on the ground under your shoulders.
• Slowly lower your right knee to the right so you're resting on the outside of your right flexed foot. Keep your arms straight, pressing your chest forward to increase the stretch.
• Hold like this for five breaths, then move on to Open Revolved Extended Side Angle.

Open Revolved Extended Side Angle

• From Open Lizard, keep your left palm on the floor beside your right foot.
• Reach your right arm behind you, opening your palm toward the ceiling. Really lean your weight into your left hand, and allow your right shoulder to drift back as much as possible to deepen the stretch.
• Hold this position, breathing into the pose for five breaths.
• Place your right hand on the mat, step back to Down Dog, then repeat Open Lizard and Open Revolved Extended Side Angle with your left knee bent.

Sphinx

• Come onto your belly with your legs behind you.
• Place your forearms on the mat so your elbows are directly underneath your shoulders. Keep your hips resting on the floor as you gently press your chest away from your hands.
• Actively roll your shoulders away from your ears, elongating your neck. Gaze in front of you or lower your head back between your shoulder blades to deepen the stretch.
• Hold for five breaths.

Shoulder-Opening Spinal Twist

• Lie all the way down on your belly with your arms extended wide, palms facing down and in line with your shoulders.
• Tuck your toes.
• Place your left palm underneath your left shoulder and push into the floor to roll onto the right side of your body.
• If it feels OK on your shoulder, turn this into a spinal twist [4] by bending your left knee and placing it on the floor behind you.
• Lean back into your left foot and right hand as much as you can, gently pressing your left hand into the floor for support.
• Stay like this for five breaths.
• Slowly roll back onto your belly and repeat this stretch on the other side.

Seated Straddle

• Sit in a wide straddle.
• With straight legs and a straight back, slowly hinge at your hips. Rest your hands on your thighs or on the floor. Only fold as far as you can with straight legs. Hold here for 20 seconds.
• Turn to your right leg and fold over your thigh, breathing deeply for another 20.
• Walk over to your left leg and fold over your thigh, breathing deeply for a final 20 seconds.

Butterfly

• From Seated Straddle, sit with your knees bent and the soles of your feet together.
• With a straight spine, fold forward over your legs, resting your hands on your feet, your knees, or on the floor in front of you.
• Stay like this for five deep breaths.

Happy Baby

• Lie on your back, bend your knees, and hold onto the outside edges of your feet with your hands. Gently use your upper-body strength to pull your knees toward the bed.
• Stay like this for five deep breaths.

Knee to Chest

• From Happy Baby, keep holding your right knee, and extend your left leg straight out.
• Clasp your hands in front of your shin, and gently pull down into your chest to increase the stretch. Release any tension in your shoulders and neck.
• Keep your left leg relaxed in a comfortable position.
• Hold for five breaths, then move into the lying spinal twist.

Lying Spinal Twist

• From Knee to Chest, cross your right knee over to the left.
• Extend your arms out in T position, and turn your head to the right.
• Hold here for five breaths, feeling your spine lengthen and twist.
• Use your abs to lift your knee back to centre. Hug both knees in, then repeat Knee to Chest and Lying Spinal Twist with your left knee.

Half Wheel

• Lie on your back with your knees bent and your feet planted as close to your bum as possible. Press into your feet and shoulders and lift your hips into the air, supporting your weight by placing your hands on your lower back.
• Enjoy for five breaths.

Savasana

You might want to do this final pose under the covers!

• Lie on your back, and close your eyes. In order to relax and open your body fully, extend your arms a few inches away from your body, with your palms facing up.
• Bring about 15 to 20 inches between your feet, allowing your feet to fall open with your toes pointing out. Actively shrug your shoulders and shoulder blades down toward your hips. Lengthen through your spine as much as possible, and try to press the small of your back into the floor.
• After you've found a comfortable position, enjoy the stillness for five deep breaths, then continue breathing until you drift off to sleep.