These are challenging postures that stretch and strengthen the whole body and challenge the mind. As you breathe in each posture, notice how you feel.

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Mountain

Stand tall, steady, and strong like a mountain for 5 slow, steady breaths.

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Lunge

Drop your right knee to the ground, keeping your back upright. Stay for up to 5 breaths.

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Warrior 1

Step your left leg back, bend your right knee, hips facing forward. Raise your arms and stay for 5 breaths.

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Side lunge

Point your right foot forwards. Bend your knee in line with your ankle. Stay for up to 5 breaths.

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Warrior 2

Check your feet and knee alignment. Relax your shoulders and bend your right knee. Stretch out your arms and look beyond your fingertips. Take 5 breaths to the right side.

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Side angle

Rest your right arm on your right thigh. Circle your left arm across your body. Keep your weight pushing into the ground. Up to 5 breaths on this side.

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Now repeat this sequence with your left foot leading.

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Home posture

Keep your knees apart to allow your upper body to rest on the ground. Arms by your side or out in front. Rest here for as long as you wish.