The core of the Ashtanga Yoga practice is the sequence of postures known as Surya Namaskar, or Sun Salutation.

Here, Nicki Doane, a dedicated student of Patabhi Jois (the father of Ashtanga yoga), introduces newcomers to the vigorous Surya Namaskar A and Surya Namaskar B sequences.

Her instructions are precise, no-nonsense, and fully supported by impeccable demonstrations of each posture.

She also covers the essentials of Ujjayi pranayama (a breathing practice that creates inner heat and focus) and a few seated postures.

Although this is a beginner's guide it is not for the brand-new yogi, but for an intermediate student who is ready for a more intense physical experience.