Moving smoothly between Virabhadrasana II (Warrior 2) and Surya Virabhadrasana (Sun Warrior) helps improve agility and coordination, strengthens hamstrings and buttocks and stretches the inner thighs and the sides of the body.

• Begin in Warrior 2 (top right). With feet leg length apart, think of a clock face with 12 o’clock in front of you. Point the left foot to 12 and the right one to 2 or 3. 
• Lift the arms level with the shoulders, bend the right knee, look right and breathe slowly in and out through the nose once.
• On the next inhalation, move to Sun Warrior (bottom right) by leaning your torso to the left and lowering the left hand to the left leg while lifting the right arm and looking to the palm. 
• As you exhale, move back to Warrior 2. 
• Move between the postures for five breath cycles before repeating on the other side. 

After performing either of the above two sequences move to Savasana (the Corpse), which allows you to rest both body and mind. 

• Lie on your back with arms alongside your body. 
• Breathe slowly in and out through your nose. 
• Every time you exhale allow your body to soften and relax. 
• Stay in this position for five to 10 minutes. 

Practising Jathara Parivartanasana (Semi Supine Spinal Twist), moving from one side to the other in time with the flow of your breath, increases agility and coordination plus mobility in the lower back and pelvis. It also gently stretches the sides of the body. 

• Begin lying on your back with your knees bent and your arms level with the shoulders, palms facing up. 
• Breathe in then, as you exhale, let the knees fall to the right and turn your head to the left. As you inhale return to the starting position. 
• On your next exhalation let the knees fall to the left and turn your head to the right. As you inhale return to your starting position. 
• Continue to work alternate sides, coordinating breath and movement while breathing slowly through the nose. 
• Repeat for 10 or more complete breath cycles.