, forearms and elbows underneath your body (keeping your palms facing the floor). This may be uncomfortable at first, but this position helps stretch and strengthen the elbows. 2. Inhale and, using your glutes, lift your right leg off the floor at about 45

to steady your balance. Once you can balance here, you're ready to start the pose.Dandayamana Janushirasana: Step by Step1. Stand with your feet together, toes and heels touching. Shift your body weight to your left leg, and lock this leg according

toes and heels touching, and your arms by your sides. Shift your weight to your left leg, and keeping your knees together, bend your right leg so your heel is touching your hamstrings.2.     Raise your left arm straight above your head, with your palm

-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

that your biceps are touching your ears. Exhale and take a big step (about one metre) forward with your right leg. 2. Inhale, contract your abs and slowly dive foward as if you're diving into water, tucking your chin to your chest and allowing your spine

.  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

. 2. Inhale, and as you exhale, take a large step to the right with your right leg, and extend your arms to the side so your wrists and elbows are in line with your sholuders. Turn your palms to face downwards. You should look like a bit like da Vinci

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

. Lie flat on your back, arms down by your side, palms facing upwards and heels touching.2. Bring your right knee up to your chest, whilst your head and shoulders remain on the floor. Keep your left leg relaxed, toes slightly flexed towards your face.3

feet together, heels and toes touching, arms by your side. Bring your weight to your right leg, contract your quad muscles and ensure the leg is locked.2. Inhale, contract your abs and bring your right knee up in front of you so your thigh is parallel