The Table is a very basic pose with lots of add ons but is a great one for making you aware of a straight back and building strength in the wrists. Kneel with your knees hip width apart an take your bottom as close to your heels as possible. With your head on your mat stretch your arms out in front and palms on the mat. This will give you an idea of the space you need. Now keep the hands and knees in place move forwards so that the wrist, elbow and shoulder are all in line. Check that the knees and hips are in line and the tops of the feet are as close to the floor as possible. You should not feel scrunched up the back need to be flat and your neck long keep facing towards mat.
Make sure you heel of front foot and instep of back foot are in line.
Bend through the front leg and keep back leg straight. Do not take knee forward of the ankle.
The back arm stays close to body and moves down the back leg and you bend backwards.
The back hip is pushed forward to enable the back bend.
Take the left arm straight up in the air and imagine your fingers moving up to touch the ceiling to lengthen through the side of the body. Look towards the back of the hand.
Crucifix requires you to lay on your back and place feet flat on the floor with knees and ankles together. Take the arms out to the sides at shoulder height and put palms flat on the floor, this helps give you a bit of stick. Roll the knees to the left hand side keeping the knees and ankles together go as far as you can aiming for them to touch the floor. Both shoulders should remain in contact with the floor and let the head roll to the right hand side taking the twist all the way through the neck. Use your breath in to bring you back to centre.
The Star is a lovely balance pose from your mountain pose lift the left foot off the floor sideways keeping the leg straight and the foot flexed. Arms want to be wide palms facing forwards and shoulders relaxed. Look at your body position you should fit between two glass panes, it wants to be in line.
For the One Leg Forward Fold take the right leg back with feet both facing forward and back heel on the floor.
Square the hips and as you breath out lengthen and fold forward. Look towards back foot the keep neck soft. Take the hands to the floor you need to be aiming at the chest towards the front straight leg.