BENEFITS: strengthen legs & core whilst stretching groins. Can be used in a vinyasa or as part of Sun Salutes.

To hold for longer, take in to a twist hooking elbow over outside of opposite thigh pressing belly in to leg to squeeze intestines and ease indigestion; perfect for this time of year (although don't do a Yogamanda on Ice!)

Absorb Autumn through the heart centre by opening up to the skies by performing this invigorating back-bend which counteracts the daily activity of hunching forwards. Used as the 2nd & 11th asana in the Sun Salute sequence upon inhalation, this pose strengthens the back & shoulders whilst stretching the abs. Yawn luxuriously and hold for a few breaths

BENEFITS; balance being connected to the state of mind therefore brings focus along with a deliciously knarling stretch to the shoulders & chest and strengthening of supporting leg and the spine; open up your heart with your wings, feel free

TO DO: start from Single Leg Forward Bend taking hands behind back in to Anjali (peace) mudra (fingers point down for tight shoulders, up for more flexible); transfer weight in to front foot raising back leg in air pressing foot high to sky

BENEFITS: arm balance to strengthen wrists, arms & abs whilst improving balance and is FUN! Build up from regular Kakasana (legs akimbo) or advance to Bakasana; arms straight in Crane to the side.

BEGINNERS: Try lifting one foot up at a time to get a feel for how far forward you need to bring yourself. Do not let your head drop. Put a blanket in front of you so you won't be afraid of hitting your head if you fall... or try on a grassy mountain top!

BENEFITS: strong legs & shapely shoulders

TO DO: step feet 3ft apart, aligning heels; arms at shoulder level, pull fists apart as if about to shoot a bow and gaze down front fist seeing your goal ahead being penetrated with strong determination. Feel hips open, legs, core & shoulders strengthen whilst chest opens. Hold 60 secs each side and hold that gaze