Downward Dog Pose

Benefits: stretches and strengthens the shoulders, hips, legs and back. Reduces fatigue, improves circulation, and relaxes the nervous system.

1. Kneel down on all fours. Make sure that your hands are directly under your shoulders. Place knees directly under hips; tuck in toes.
2. Inhale. As you breathe out, lift yourself up off the mat. Move pelvis towards the ceiling. Slowly begin to stretch out knees and palms to lengthen the spine. Your head should be facing down while arms, neck and spine should be in a straight line.
3. Straighten your legs and take-in the sensations felt in your shoulders and hips. At this stage, you should resemble an inverted "V." Hold this position for 10 to 15 seconds. To finish, return to kneeling position.

The Tree Pose

Benefits: improves concentration, works the leg muscles, strengthens arms and improves blood circulation.

1. Standing straight, bend right leg at the knee. Place right heel against left thigh. Keep right foot nestled against left thigh. Turn toes in a downward direction.
2. Balancing on left leg, join your two palms together and raise your arms straight over your head. (If you feel unbalanced, just raise hands to chest level, or lean against a wall.) Inhale deeply in this pose.
3. After a few seconds in this pose, lower your arms, separate your palms and place your right leg back on the ground. Repeat pose using other leg.

The Cat Pose

Benefits: allows you to practice movement from your centre and tightens abdominal muscles.

1. Like the Downward Dog pose, position yourself on all fours. Make sure hands are directly below shoulders and knees are aligned with hips. Spread out fingers, ensuring that your middle digits point straight ahead. Make sure your back is straight and focus your eyes on the floor.
2. Breath in deeply. When you're ready to exhale, drop your head down, tuck in tailbone and arch your back. Softly pull abs up into your spine.
3. Revert back to beginning position and repeat.