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This classic flowing sequence of postures is at the heart of modern yoga and can be a complete practice in itself or a preparation for a longer routine.

Traditionally performed in the morning to greet the new day, it forms the backbone of most types of yoga and employs various forward and backward bending poses that flex the spinal column, giving a profound, energising stretch to the whole body.

Because it is an energetic sequence that tones every muscle group in the body, it’s great for burning calories, building strength and stamina, improving circulation and detoxifying your internal organs through enhanced oxygenation.

It has a deeply relaxing and rejuvenating effect, too.

In other words, this is a full body workout like no other, which explains its popularity.

I would recommend doing this sequence at least five times a day if weight is an issue. But even if you only do two sequences a day, you’re doing your figure a massive favor.

There are small variations in the way yogis do this sequence, but the most important thing is the synchronisation of the motion of your breath with the movement of your body. Basically, all upward movements are coupled with inhalation, and downward movements with exhalation.

1. MOUNTAIN POSE



Start in Mountain pose: stand up tall, feet together or a little apart, arms at your sides. Place your palms together in a prayer position, roll your shoulders back and down and lift your chest.

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2. INHALE


Inhale through your nose and extend your arms above and behind your head.

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3. SWAN DIVE



Swan dive into a standing forward bend, exhaling through your nose and placing your hands on your legs as close to your feet as you can. Bend your knees a little if your hamstrings are tight, to protect your back.

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4. HALF STANDING FORWARD BEND



Inhale and lengthen your spine forward into a Half Standing Forward Bend, with your fingertips on the floor and gaze focused ahead.

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5. PLANK POSE



Exhale and step, or lightly hop, your feet behind you to get into a Plank pose, arms straight underneath your shoulders and legs straight behind you. Your back should be flat and your core engaged. Hold for a second, then, in a snake-like movement, lower yourself towards the floor. Then lower your chest and chin to the floor, keeping your elbows close to the sides of your ribcage, and flatten your feet to the floor.

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6. COBRA POSE



Inhale as you push down with your arms and raise your head, shoulders and upper body as far as you can without straining. This is the Cobra pose. Look upwards, roll shoulders back and down and keep elbows in. Firm up your kneecaps and thighs to prevent them lifting off the mat.

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