At the last yoga class, I practiced the combinations of few poses together. We started with the basic sun salutation, and then we performed a more advanced form of the sun salutation, which includes a warrior posture. All the postures flow one after the other, making the yoga exercises flow with a rhythm of energy, which is very revitalising. Then we performed the hand-toe touching posture, where the index and ring fingers wrap the big toe with the thumb, followed by a further expansion with the palm of the hands under the feet, bending the knees if needed, with breathing and movement synchronised. We finalised with two other variations of the warrior position.

A yoga posture should cause no strain to the body. So it is important to perform the position with maximum stretch, but without exceed ones limit, so it is important to listen to your body and respect its limit.

We also performed the shoulder stand position, which is very invigorating. Once we get to the shoulder standing position, there is no need to pull the back right up too much, as it wastes energy. As long as the back is held with the hands on the top of the buttocks the posture is complete and it does not hurt the neck and throat, making the position more enjoyable.

The session finished with mantra and relaxation, at the end I was feeling really energised.

I found the last session hard work and had to push myself to keep up with the rhythm and follow the sequences of postures. The practice of Ashtanga Yoga requires lots of energy and effort, as it is a type of cardiovascular exercise due to the intensity and flow of postures.