By Diana Siriwardena, Nancy Cai and Ivan Xie Yoga Program

1. Tree Pose (Balance): To begin, gradually position the body in an upright position. Ensure the weight distribution over the two feet is equal. Then shift the weight over to the right foot, lifting the left foot off the floor. Bend the left knee, bringing the sole of the left foot high onto the inner right thigh. Focus on something that doesn't move to help you keep your balance.

2. Down Facing Dog (Flexibility): Place your hands and knees together with the wrists underneath the shoulders. Curl the toes under and push back raising the hips wile straightening the legs. Rotate the upper arms broadening the collar bone and let your head hang. Finally, rotate the thighs inward, keep the tail high and sink your heels into the floor.

3. Plank (Strength): From the previous pose, bring the upper body forward until the shoulders are over the wrists and the whole body is in one straight line. Press the forearms and hands firmly down while pressing back on the heels. Keep the neck in line with the spine and broaden the shoulder blades.

4. Side Plank (Strength): From the Plank pose, shift the weight onto your right arm as you roll onto the outside of your right foot. Then stack the left foot on top of the right keeping the legs as straight as possible. Bring your left arm up and the gaze at the upper fingertips. After several breaths, relax in the downward facing dog position.

5. The Triangle (Flexibility): Start with feet spread approximately 1 metre apart, parallel. Turn your left foot 90 degrees to the left and your right foot about 45 degrees inward. Inhale and raise both arms so they're parallel with the floor. Exhale, turn your head to the left and look down your left arm. Take a deep breath and stretch outward to the left, tilting the left hip down. When you've stretched as far as you can, pivot your arms, letting your left hand reach

By Diana Siriwardena, Nancy Cai and Ivan Xie down and come to rest against the inside of your calf, while your right arms points straight up. Turn and look up at your right hand. Breathe deeply for several breaths. Inhale, and straighten up. Exhale, lower your arms.

6. Warrior I (Strength): While inhaling, gradually slide the right foot as if following a train track, keeping both feet parallel to each other. Then transfer the weight to the right leg and bend at the knee while the left leg is kept straight at around a 45 degree angle to the floor. At the same time, bring the arms out the side and up, making the palms touch. Gaze up towards the thumbs and create a slight backbend.

7. Warrior II (Strength): From the previous pose, open the arms out, positioning the right arm in front and the left arm behind. Open the left hip back and ensure that the right hip and thigh are parallel to the floor. Draw the belly in slightly. Gaze over the right hand and then repeat over the left side.

8. King Dancer (Balance): Shift your weigh onto the right leg while bending the left knee and grasping the inside of the left foot with your left hand. Then bring the left foot up and your right arm up toward the ceiling as your upper body leans forward slightly. Hold for 5 to 10 breaths.

9. Standing Straddle Forward Bend (Flexibility): Place the feet apart in a wide straddle while in a slight pigeon toe fashion. Bring the hands directly underneath your shoulders and gradually walk them back bringing the wrists in line with the ankles. Bend the elbows and then try to bring your body weight forward slightly for balance. Remain for 5 to 10 breaths, lengthening the spine on the inhales and deepening the forward bend on the exhales. To come out, bring your hands out to your hips and keep your back flat as you come to stand up.

10. Warrior III (Balance): To begin, imagine as if in the warrior II position and bring the hands onto your hips. Bring the weight forward into your front foot as you gently kick up your back

By Diana Siriwardena, Nancy Cai and Ivan Xie leg. At the same time bring the upper body forward trying to keep it parallel to the floor. Keep the neck relaxed as you bring the back leg in line with your spine. Flex the raised foot and gradually bring the arms along your sides.

11. The Triangle (Flexibility): Repeat the triangle pose as before however this time; complete the posture on the other side.

12. Tree Pose (Balance): Repeat the previous tree pose however this time, balancing on the right foot. NB: Each Pose should be held for approximately 20 to 30 seconds for maximum benefit.