Give yourself the treat and challenge of holding familiar postures for longer than usual. A practice to strengthen and stabilise whilst still keeping your body open and flexible. As well as the physical benefits, holding a posture for longer also gives you the opportunity to notice your mental response and your intention in your practice, cultivating mental focus, clarity and self awareness. The practice begins with a Pranayama practice (Samavritti ratio) to cultivate calmness and focus, which leads into some of the more classical postures and alignments such as triangle, rotated triangle, warrior 1, tree and then into a seated twist and finally a forward bend. A refreshing change from a yoga flow!