Sitting asanas

Padmasana (lotus): each foot on the opposite thigh, hands in jnana mudra; calms the mind and improves concentration. Vajrasana (adamantine): sit on the heels, knees together; the only posture that can be practised just after a meal; good for digestion.

Bhadrasana: soles together, heels towards the perineum, knees down. Ushtrasana (camel): kneel and bend back to hold the heels; avoid with hernia, vertigo and frozen shoulder.

Shashankasana (rabbit): from Vajrasana, knees apart, bend forward to rest chin and chest down; reduces stress. Uttanamandukasana (upright frog): knees apart, arms folded behind the head; helps back and neck pain and breathing.

Paschimottanasana: from Dandasana, bend forward to hold the toes; stretches the back. Suptavajrasana: lie back from Vajrasana. Vakrasana and Ardhamatsyendrasana: spinal twists; avoid with knee pain, hernia and disc problems.

Gomukhasana (cow's face): knees stacked, hands clasped behind the back; strengthens back and arms, helps frozen shoulder and neck pain.