in Mountain pose,
feet about hip-width
apart, hands either
by your sides or in
prayer position. Palms
in front of the heart
center.
your arms up
overhead and arch back as
far as feels comfortable.
3 Exhale, bend forward
and bring your hands
beside your feet.
4 Inhale and step
the right leg back. Look up
and stretch your spine.
5 Exhale and step the
left leg back into plank
position. Tighten your
hip and knees,
hold the position
and inhale.
lower yourself
as if coming
down from a
pushup. Put
your chest
and forehead
on the floor.
forward and up, to the Cobra
position. Lift your head
and chest, lower your
elbows and look up.
8 Exhale, lift from the
hips and push back and
up to the downward
dog position.
9 Inhale and
step the right
foot forward.
Stretch and look up
left foot forward
and step into
headtoknee position.
11 Inhale and rise slowly
while stretching your
arms behind your head.
Push your hips forward
while opening your chest.
12 Exhale, lower your
arms to the sides.
End by bringing your
palms together in
front of the heart
center (prayer
position).
3 Exhale, bend forward and bring your hands beside your feet.
5 Exhale and step the left leg back into plank position. Tighten your hip and knees, hold the position and inhale.
9 Inhale and step the right foot forward. Stretch and look up.
