Place your knees hip width apart with your big toes touching, lift and bend your chest, your knees and head to the floor. Slide your hands in front of you. make this an active stretch by activating your fingers, palms up, elbows off the floor and sliding your shoulder blades onto your back. With each breath, you should fall more deeply into this stretch. Hold the pose for five to 10 deep breaths. lie on the floor legs extended.

Bend the right knee, drawing the thigh into your torso. Press the front of the left thigh heavily to the floor. Straighten the knee, pressing the right heel toward the ceiling. Then lower the right leg out to the right and hold it a few inches off the floor. Hold the vertical position 123 minutes and the side position for equal time. Return the leg to vertical and slowly lower it to the ground.

Lie on the floor legs extended. bend the left knee drawing the thigh into your torso. Press the front of the right thigh heavily to the floor. Straighten the knee pressing the left heel toward the ceiling. Then lower the left leg out to the left and hold it a few inches off the floor. Hold the vertical position 123 minutes and the side position for equal time.

Returned the leg to vertical and slowly lower it to the ground. Come to your hands and knees with the wrists under the shoulders and the knees under the hips. Push back, raising the hips and straightening the legs. ground down into the fingertips. Let the head hang and move the shoulder blades onto the back. Rotate the thighs inward.

Keep the tail high and sink your heels towards the floor. peddle your feet by bending one knee and straightening out the other leg. Repeat several times to warm up the hamstrings. When ready, push both heels to the floor or keep knees slightly bend. Come into the table pose with your knees under your hips and your hands under your shoulders, the spine in neutral parallel to the floor. As you inhale, curve your spine, bringing your tailbone upwards and looking up towards the ceiling.

As you exhale, hunched your spine, bringing your spine towards the ceiling. slowly and deliberately continue the movement back and forth in tune with your breath. Continue for one to two minutes. Start in the downward dog. Then inhale and draw your torso forward until the arms are perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor. Press your outer arms inward and firm the basis of your index fingers into the floor.

Lower your knees to the ground. Lift the base of the skull away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft. Hold for five breaths.