Downward facing dog or Adho Mukha Svanasana (three legged dog: pictured)



  • Strengthens legs and arms

  • Energises the body

  • Calms the brain

  • Stretches shoulders, calves, hamstrings and hands

Tree pose or Vrksasana



  • Stretches the thighs, groin, torso and shoulders

  • Builds strength in the ankles and calves

  • Tones the abdominal muscles

  • Promotes focus through balance

Warrior 2 or Virabhadrasana 2



  • Strengthens legs

  • Opens the hips and chest

  • Encourages concentration and balance

  • Energises the body

Corpse pose or Savasana - when else can you just lie there for 5 minutes?


  • Relaxes and calms the body

  • Improves concentration

  • Increases energy levels

  • Slows down the heart rate

Child’s pose or Balasana – a great way to rest and come back to your natural breath in a fast paced, dynamic class 



  • Stretches hips, thighs and ankles

  • Reduced fatigue

  • Relaxes muscles at the front of the body

  • Stretches muscles at the back of the body