of the warm-up. Yes, the warm-up. The class hasn't even started yet; your body is still loosening up, and this posture is designed to help warm up your quadriceps, hamstrings, knees, calves and ankles. Prepare for serious lactic acid burn in your quads

patience, concentration and a strong set of knees, which as a runner, you might not possess. Don't fret, however, you can build up to Toe Stand in stages, strengthening your knees as you go. If you've got tight hamstrings/ calves, take this pose slowly

steadily is the only way to get through it. In running terms, it's like doing speedwork: If you concentrate on how hard the final set will be and how much your calves will burn afterwards, you won't be putting in 100 per cent. Stay calm and commit