Are you new to yoga or a diehard yogi? Rise to the occasion with a pre-work Sun Salutation sequence to energise your mind and body.

Wherever you are in your practice, check your form to get the most out of it. Michael Adu, qualified yoga instructor and Founder of Stress-Less Fitness, based at Club Workspace Clerkenwell Workshops, demonstrates how to do Sun Salutation correctly.

Start out with four to six rounds and then build up to 12 as you advance. Each move works to warm up, strengthen and align your entire body. To mix things up, try playing with the pace: speed it up to stimulate your body, or slow it down to create a moving meditation.

Step 1

a) Begin standing in Tadasana (Mountain Pose). Ground your feet, still your eyes and focus on your breathing

b) Inhale and raise your arms above your head to Urdhva Hastasana. Reach through the fingertips and lengthen the sides of the waist

c) Exhale. Soften your knees slightly and slowly fold forward into the Uttanasana position

Step 2

a) Inhale and lengthen the spine into Extended Forward Fold, still drawing the belly in and up to protect the lower back. Place your hands on your shins and look straight ahead

b) Inhale, plant the palms and step your legs back into a High Plank. Press strongly into the hands, firm the front of the body into the back of the body and keep the neck in line with the spine

c) Exhale, lowering halfway down to the floor and come into FourLimbed Staff Pose (Chaturanga Dandasana)

Step 3

a) Inhale. Roll forward into Upward Facing Dog (Urdhva Mukha Svanasana). Press the hands into the floor, pushing your chest up and out and roll the shoulders down the back

b) Exhale. Draw the stomach in and up. Ground your hands and feet into the floor, press the tops of the thighs back and extend the whole spine. Take three long, deep breaths

c) Bend both knees towards the mat

Step 4

a) Inhale. Step the right foot forward to your right thumb, returning to a high lunge

b) Exhale. Step the left foot forward to join the right and come into Standing Forward Fold

c) Inhale. Ground through the feet, soften the knees a little, firm the belly and sweep the arms out and up, returning to Urdhva Hastasana

Read more about the Stress-Less story and Michael’s expert tips for bio-hacking your way to a healthy lifestyle here.