30 Minutes

Question 1

Utthita trikonasana

Answer 1

Inhale step the left foot back and place it at 90
Arms extended
Exhale reach forward and down
Inhale to come up

Question 2

Parivrita trikonasana

Answer 2

Turn your back foot 45 
Bring your right hand to your sacrum 
  Inhale left arm up
   Exhale reach forward and down 
Extend right arm up to PT
  Inhale to come up

Question 3

Prasarita padmottanasana

Answer 3

Bring feet parallel to each other 
  Exhale hands to hips
   Inhale lengthen the spine 
  Exhale start to fold forwards
  Place hands on ground either ...
  Inhale to lengthen 
  Exhale fold forwards, bending elbows to back of ...
   Inhale half way ..

Question 4

Goddess

Answer 4

Turn both feet 45 facing corners of the room
Extend arms up and bend elbows at should height and turn palms to face each other

Exhale bend the knees over the toes and squat down
Inhale to come up

Question 5

Utkatasana

Answer 5

Inhale bend legs and arms up above your head , gaze up

Question 6

Warrior 3

Answer 6

Hands to heart centre
Shift weight to left leg
Extend your right food behind you to come up to W3

Keep hands… Extend arms out in front of you

Question 7

Virabhadrasana B

Answer 7

Bring hand back to heart centre
Inhale step foot back more than 1 leg distance apart , foot 90

Extend the arms and bend front leg 90

Question 8

Reverse warrior

Answer 8

Reach your fingertips forward, up and back

Place the right and on the thigh and extend your left arm above you

Question 9

Utthita hasta padangustasana

Answer 9

Exhale come back to VB , place hand on waist
Shift the weight onto left leg
Inhale sweep the right leg through to lift it forward point your toes
Stay in u. H. P.

Question 10

Paschimottanasana A

Answer 10

Inhale lengthen back
Exhale fold forwards, grab...
Inhale lift up 
Exhale folding forwards
Inhale to lengthen 
Exhale to release 

R. Bandhas to deepen
Chest and shoulders back
Srishti to toes

Question 11

Janu sirasana A

Answer 11

Bend the right knee, seal the knee and open it into the side with sole of foot inside leg
Legs are making 90 angle
Square shoulders to front 
 Inhale lengthen 
 Exhale to fold , grabbing ...
 Inhale to ...
  Exhale in posture for ...
 Inhale to lengthen, exhale to release

Question 12

Marichyasana C

Answer 12

Bend right knee with a gap between foot and thigh
Reach right arm behind you
Inhale left arm up
Exhale place the elbow on outside of thigh
Inhale to lengthen , exhale to twist
Inhale come back to centre
Exhale to release

Question 13

Plank

Answer 13

Draw your upper body forward so that your shoulders come over your wrists

Question 14

Side plank

Answer 14

Inhale lower your hips to plank making a straight line from your heels to your head

Bring your weight onto your left hand
Rolling onto your left foot
Opening your whole body to the side
Exhale turn to plank

Question 15

Urdhva danurasana (half)

Answer 15

Come to lie down on your mat
Bend your knees brushing your heels with your fingertips
Next inhale press your heels down to lift your hips
Interlace your fingers and open up your chest
Exhale come down to your mat

Question 16

Urdhva danurasana (full)

Answer 16

Hands next to the crown of the head
Exhale to stabilise yourself
Next inhale push yourself all the way up
Mindfully come back down

R. Try to extend your Arms
Legs are parallel to each other

Come straight into your counterpose 
Extend your legs 
Find your way into seated 
Take your restorative PA
Inhale to lengthen
Exhale fold over your extended legs 
Bring your awareness to your lower back

Question 17

Sirsasana A

Answer 17

Bring your knees to the ground
First thing, measure the distance between your elbows
Keep your elbows exactly at this point and interlace your fingers
Come onto the crown of your head, rest your head between your palms
Come onto your toes and walk your toes towards your face until you can’t walk anymore
From here bend one leg, squeeze it in and maybe lift the other
Try not to jump into it
Keep your core engaged
Press your elbows down and maybe see you can lift your head

Slowly lower yourself down and take your child’s pose for 8 breaths