Always prepare for a yoga session with at least five minutes of complete relaxation. To do this, lie flat on your back with your arms and legs apart and your eyes closed. Shake your shoulders to release any tension. Slowly roll your head from side to side a couple of times, lowering one ear towards the ground, then the other. Bring your head back to centre. Lie still, concentrating on your breath, using the deep abdominal breathing technique (see below, right). Feel your body relax.
Now you are ready to try the flow. Try the forward bend first and then the inclined counterpose before relaxing.
FORWARD BEND (BEGINNER)