When you are ready, slowly come back to a standing position with your hands by your sides.

Avoid doing threading the needle pose if you have a knee, neck, and/or shoulder injury.

As you exhale slide your right hand between your left knee and left hand. Do it until your right shoulder and the side of your head are resting on the floor.

Inhale and reach towards the sky with your left hand.

Find where you get the deepest stretch and stay there, reaching out through your fingers.

Avoid doing low warrior pose if you have an ankle, arm, hip, and/or shoulder injury.

Step your right foot forward placing it in-between your hands. Your knee is over your ankle.

Ensure your left knee, and your left and right feet are firm with the ground and then place your hands on your right knee.

Straighten your arms and bring your torso back. Do not lock your elbows.

Relax your shoulders. Stick your chest out by bringing your shoulder blades towards each other.

As you inhale, raise your arms over your head with your palms facing each other and arch your back as you look up to the sky.

If this is difficult then you can keep your hands on your bent knee.

Avoid doing half prayer twist if you have a back, hip, knee, and/or shoulder injury.

As you inhale bring your torso up and place your hands together in a prayer position.

Place your right elbow to the outside of your left knee and use your arms to press your right shoulder up and back. Feel it twist your upper back.

Ensure your palms remain in the center of your chest. Point your fingers towards your throat.

You can either look straight ahead or up towards the sky.

Avoid doing half pyramid pose if you have a knee, and/or leg injury.

While exhaling, straighten your right leg as you press your hips back towards your left heel.

Round your spine and lift your toes to the sky as you push your forehead to your right knee.

Walk your hands back towards you to support your torso.

Relax your elbows, face, neck, and shoulders.

When ready inhale and bend your right knee back over your ankle. Then exhale and bring your right knee back into table pose.

In curing yoga, half pyramid pose can help with foot cramping, hot flashes, and shin splints.

Avoid doing extended dog pose if you have an arm, back, knee, and/or shoulder injury.

As you inhale push your tailbone towards the sky. Exhale and lower your forehead to the floor by sliding your hands forward. Ensure you keep your hips lifted over your knees.

Arch the middle of your back by allowing your chest to sink.

To deepen the stretch, straighten your arms, lift your elbows off the floor, and bring your hips back. Try not to let your hands slide while you do this.

Place your chin on the ground to stretch your neck.

Avoid doing hero pose if you have a knee injury.

Kneel on the ground with your knees together and your feet hip-width apart. Sit with your bum on the ground and your heels on the outside of your hips.

If this is too difficult you can sit on your heels.

Place your hands on your knees. Your palms can face up or down.

Lengthen your torso by reaching the crown of your head to the sky.

Push your lower legs into the ground, drop your shoulders, and press your chest forward.

Relax your belly, face, jaw, and tongue.

Avoid doing lion pose if you have a face, knee, neck, and/or tongue injury.

From hero pose, bring your feet together and spread your knees as wide as you can without straining. Sit on your heels.

Inhale and lengthen your spine by reaching the crown of your head to the sky.

Bring your palms to the floor between your knees with your fingers facing your body.

Arch your spine, stick your tongue out and exhale via your mouth. Be ferocious like a lion!

Avoid doing downward facing frog if you have a knee, hip, and/or leg injury.

Spread your knees as wide as you can without hurting yourself. Align your feet so that they are behind your knees, i.e. right foot behind right knee and left foot behind left knee.

Turn your feet outwards so your toes are facing away from your body.

Place your elbows, forearms, and palms flat on the floor.

Exhale as you push your hips back.

Move into a seated position with your legs extended straight out in front of you.

Place your hands beside your hips with your fingers pointed forward.

Lengthen your spine by pressing your hip bones down whilst pushing the crown of your head up.

Use your arms for support as you push your chest forward and lower your shoulders.

Pull your toes towards your head as you push your heels away from you.

Avoid doing a seated forward bend if you have an ankle, arm, hip, and/or shoulder injury.

From staff pose, inhale and raise your arms up to the sky with your palms facing each other. Lengthen your torso through your fingers and the crown of your head.

As you exhale bend at the hips, lowering your upper body to your legs. Grab your ankles, feet, or toes.

Push out through your heels as you pull your toes back towards you.

You can use your arms to pull yourself closer to your legs. For those with more flexibility reach your hands in front of your feet.

If you are having difficulties bend your knees enough so you can reach your feet and place your head on your knees.

Avoid doing bound angle pose if you have a hip and/or knee injury.

Bend your legs to bring the bottoms of your feet together. Your knees bend facing out.

Hold onto your toes by interlacing your fingers around them.

As you inhale stretch the crown of your head up towards the sky while pushing your hips down.

Push your chest forward and relax your shoulders down.

Close your eyes and look to your third eye (behind the middle of your forehead).

As you exhale push your knees to the ground and gently pull your torso forward. Ensure to keep your chest open and back flat.

Avoid doing seated angle pose if you have an arm, hip, knee, and/or shoulder injury.

As you inhale spread your legs out as wide as comfortable. Ensure your knees and toes are pointing up and reach through your fingers up to the sky.

Exhale as you lower your palms to the floor. Deepen the stretch by walking your hands forward. Stay focused on keeping your spine long.

You could also hold your big toes and use them to help pull your torso down.

Avoid doing side seated angle pose if you have a hip, leg, and/or lower back injury.

Turn to face your right foot by twisting at your waist.

Walk your hands towards your right foot as you exhale. Try to reach your forehead to your knee and hold your right ankle or foot if you are able.

Relax your shoulders and neck. Increase the stretch by pressing your heel out while pulling your toes back.

Avoid doing joyful baby pose if you have a leg, neck, and/or shoulder injury.

As you inhale bring your knees to your chest.

Weave your arms through the inside of your knees. Hold onto the pinkie toe side edges of your feet with your hands.

Keep your head on the ground and tuck your chin to your chest.

Push your heels up to the sky as you pull back with your arms. At the same time press the back of your neck, shoulders, sacrum, and tailbone to the floor.

Open your legs wider for a deeper hip stretch.

Avoid doing wind relieving pose if have a hernia and/or have had recent abdominal surgery.

As you inhale bring both knees up to your chest. Hug your knees and hold onto your opposite elbows, forearms, fingers, or wrists.

Keep your head on the floor whilst tucking your chin to your chest.

Pull your knees to your chest as you press the back of your neck, shoulders, sacrum, and tailbone to the floor.

Relax your feet, hips, and legs.

Inhale deep into your belly and press it against your thighs as you do so.

Avoid doing supine bound angle pose if you have a hip and/or shoulder injury.

Bend your legs to bring the bottoms of your feet together. Your knees bend facing out like with bound angle pose but lying down.

Allow your knees to drop to the ground. You can rest your hands on your thighs to “encourage” them but do not push down.

As you inhale slide your arms on the ground over your head until your palms are together. Cross your thumbs.

In the last few poses you are lying flat on your back. This is corpse pose. Now you will do it properly.

Lie flat on your back on the floor. You can place a pillow under your head if you want.

Keep your head straight, i.e., don’t let it fall to the side.

Draw your shoulder blades down and open your chest towards your chin.

Have your arms at a comfortable distance from your body with your palms facing up. Completely relax your arms and fingers.