From plank position, ensure that the hands are lined up with the shoulders and just slightly wider than the chest. The heels and toes will line up with each other. Rock forward on the toes and begin to been the elbows. The elbows and wrists will stack and the upper arm bone becomes parallel with the ground, the elbows tucked in towards the body. Keep the whole body firm.

This posture can held on its own or used flowing through sun salutations. To come out, slowly lower to the ground, or press up strongly back to plank pose, or slide the chest forward to press into Upward Facing Dog.

This poster is very challenging and for most students a modification will be required

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Tuck the toes under and lift the pelvis up and back to make an upside down V with the body. The heels may or may not touch the floor. Turn the pelvis s the sitz bones lift up towards the ceiling and the lower spine becomes neutral. Draw the shoulders away from the ears and keep the head in alignment with the spine. Spiral the arms onto the body by turning the eye of the elbow or inner part of the elbow forward. (See the Technical comments for more details into the pose)

This posture can be held for a minute or two and is used throughout Sun Salutations (Surya Namaskar).

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Chin Stand is the rock star of yoga poses. Similar to elbow stand, chin stand combines an inversion with a backbend. This is an advanced pose, that requires a strong and flexible back. Suggested preparatory poses include chin-chest-knees, camel and bow.

To enter the pose, begin in Downward facing Dog. Roll forward to plank. Bend the elbows and roll forward to chin-chest-knees. The chin, shoulders and chest should be in contact with the mat.  Curl the toes of the left and grip the mat. Lift the right leg upwards. Bend the left leg up and support the right leg with left foot, pushing it higher.  When ready, lift the left leg to meet the right. Stretch legs upward, rotating the inner thighs towards each other and squeeze. To exit the pose, reverse the steps. Release left knee to floor and rest the leg on top, before lowering right knee to floor.  Push back to Downward Facing Dog or child pose.

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From savasana with the hands, palms down by the sides. Press the palms into the floor and using the abdominal muscles raise the legs slowly over the head. Bring the toes to the floor behind the head. Turn the palms upward and place the hands behind the ribcage to support the back. Bend the knees and hold for as long as comfortable. Return to the start position by straightening one leg, then the other. Bring the palms back to sides, palms pressing down. Using the abdominals, slowly roll down one vertebra at a time, buttocks, then legs, returning to savasana.

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One legged downward facing dog pose is a fun-tastic preparatory posture for handstand, headstand and standing splits as it strengthens the hamstrings and hip flexors. One legged downward facing dog, sometimes known as Balanced Dog or Three Legged Dog extends the benefits of the original standard pose as the challenge is to find alignment and stability in an asymmetrical position.

Begin from active child. Tuck the toes, press the chest towards the thighs and lift the hips, coming into downward facing dog pose. Press the ground away with the hands. Lift the right foot off the ground stretching out through the heel.

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