1. Sit on the front of your chair with feet wide (knees directly above ankles) and toes pointed slightly outward.

2. Inhale, bringing arms wide and overhead, then exhale and bring hands to the bottom of the chair back.

3.Press strongly through your feet and draw upward with your fingers, keeping collarbones wide. Hold for three full breaths, then clasp your hands together behind you and roll your shoulders back and down.

4. Inhale, pressing through your feet, then exhale and fold forward, gently lifting your hands.

Hold for six full breaths, then inhale, bringing arms wide, ending with palms together overhead.

5. Exhale, bringing hands to your heart in prayer position

Repeat 3 times, when done bring feet back centre.

For those in a wheelchair or have other difficulties:

1.*If you are able to- move pedals to side* sit on the front of your chair with feet wide (knees directly above ankles) and toes pointed slightly outward.

2. Inhale, bringing arms wide overhead, then exhale and bring hands to the bottom of the chair back, *if you don’t feel comfortable extending like lady in picture, you can keep back on chair and bring hands to back of chair, as far as you can*

3.Press strongly through your feet and draw upward with your fingers, keeping collarbones wide. Hold for three full breaths, then clasp your hands together behind you *if able to, if not just extend behind you* roll your shoulders back and down.

4. Inhale, pressing through your feet, then exhale and fold forward, gently lifting your hands. *only come as far forward as you can, even if you have to keep back on chair, still clasp hands behind back and bring head down*

Hold for six full breaths, then inhale, bringing arms wide, ending with palms together overhead.

5. Exhale, bringing hands to your heart in prayer position

Repeat 3 times, when done bring feet back centre.