-stretching and strengthening section of the floor series, and provides an excellent stretch for your quads and hip flexors.Dhanurasana: Step by Step1. Lie on your front, chin on the floor, legs straight out behind you. Bend your legs at the knees and grab your feet from

independently.Salabhasana: Step by Step1. Lie on the floor, face down. Ensure you keep your lips, nose and forehead in contact with your mat throughout this pose. Have your palms facing the floor, and rock your body from side to side as you slide your hands

."Dandayamana Bibhaktapada Janushirasana: Step by Step1. Stand with your feet together, heels and toes touching, and arms by your side. Bring your palms together, fingers interlaced, with only the index fingers released and extended. Inhale, bring your arms straight up so

.Ardha Kurmasana stretches the back and shoulders, and creates a stretch in the ribcage which allows full expansion of the lungs during breathing.Ardha Kurmasana: Step by Step1. Kneel down at the back of your mat with your feet and knees together. Inhale

the ground, up to 1.5 times your body weight can reverberate up through your skeleton. This force – officially called ground reaction force – contributes to tight hips. “Stretching the spine out may help prevent dreaded back ache. A healthy spine and flexible

as welcome respite after the intensity of the Triangle and Stick poses. Tree gives you a chance to open your hips, improve your posture and as always with Bikram, strengthen your core muscles, glutes, hams and quads.Tadasana: Step by Step1. Stand with your

, as it requires flexibility from both sets of muscles. Padangustasana: Step by Step1. Set up as Tree, but find a point on the floor about three feet in front of you where you can fix your gaze, and don't avert your eyes from that point throughout the whole posture

and get involved. As Bikram teachers are fond of saying, the poses that hurt the most are also the ones you need the most.Dandayamana Bibhaktapada Paschimotthanasana: Step by Step1. Stand with your feet together, heels and toes touching, arms by your side

If there was ever a pose to focus the mind of a runner, Tuladandasana (or balancing stick pose) is it. With four ten-second bursts of pulse-racing intensity, the pose often feels like 90 per cent mind : 10 per cent matter. Like most yoga postures

, almost impossible.But as long as you're engaging the right muscles, it doesn't matter if you're not quite producing Cirque du Soleil-level postures: you'll still be achieving the same results.Dandayamana Dhanurasana: Step by Step1.     Stand with your