. Janushirasana: Step by Step1. Sit down with your legs wide, at a 90 degree angle to each other. Extend the right leg out straight and left leg bent, with the sole of your left foot pressed flat against the inner thigh/groin area of your right leg. 2. Inhale and lift

to the floor, placing your hands (with fingers and thumbs interlaced) around the outside of the knee to hold it there.3. Exhale, keep your right hand on your knee and move your left hand to hold the top of your foot, just under the toes. Bring the heel of your

torso upright until your foot appears behind your head. Only then can you start to lower your torso; the full (and almost impossible) expression of the posture is to have your legs in standing splits and your torso parallel to the ground. Like I said

system. It really is the most dynamic stretch of the 26 in the Bikram sequence."Trikanasana: Step by Step1. Start with your feet together, standing tall and put your arms over your head2. Take a big step out to the side with your left foot. Ensure

the outside of the foot. Hold on the top of the foot just below the toes, fingers and thumbs together.2. Inhale, and keeping your knees together and stomach on the floor, kick your legs behind you and up in the air on the exhale. Your toes should be pointing

.  2. When you're in the full expression, bend at the waist, keeping your standing leg straight. It's essential your leg is locked or you could strain your knee. It doesn't matter if you're still holding your foot, you bend at the waist (keeping your

. Cross your right leg over your left leg just above the left knee.6. Now move you right foot behind your left leg and hook your foot over your left calf muscle. Don't worry if you can't get the foot behind the other calf just yet - it take some people

to curve into an upside-down horseshoe shape. 3. When your hands meet the floor, seperate them and place them either side of your front foot. Inhale and as you exhale, bring your forehead to touch your knee by bending your front leg if necessary. 4. Try

little tricky. 1. Sit down on the floor. Bend your left leg on the floor so that your left foot sits close to your right hip and buttock. The left knee should stay flat on the floor throughout the posture. 2. Now lift the right leg up and over and place

leads to that physio on speed-dial). To achieve the correct set-up for a locked - not hyper-extended - leg, follow this guide: Stand on one leg and distribute your bodyweight equally around your foot. Too much weight in the heel encourages hyper