From downward dog, step your right foot forward between your hands. Turn your left foot parallel to the back of your mat. Lift your torso to stand up. Interlace your hands behind you as you press your palms together in a double fist, keeping your right knee bent. hinge at your hips and fold forward as far as you can. Allow your arms to move towards your head to stretch your chest.

Gaze at the ground below you. Stay in this position for 30 seconds to a minute. Return to downward dog. From downward dog, step your left foot between your hands, bring your right knee to the ground. On an exhalation set the right elbow onto the outside of the left thigh and bring the hands together into prayer position so the left elbow faces up, pressed into the left knee with the right elbow to rotate the trunk. Continuously route that back foot and keep your back long without collapsing.

Stay in this position for 30 seconds to a minute, returned to downward dog. From downward dog, step your right foot between your hands, bring your left knee to the ground. On an exhalation, set the left elbow onto the outside of the right thigh and bring the hands together into prayer position so the right elbow faces up. Press into the right knee with the left elbow to rotate the trunk. Continuously route that back foot and keep your back long without collapsing. stay in this position.

For 30 seconds to a minute returned to downward dog. Stand up and step your feet about four feet apart, feet facing parallel to each other. Place hands on your hips. Inhale and lift your chest. Exhale and lean the torso forward from the hip joints. As your torso approaches parallel to the floor, press your fingertips onto the floor directly below your shoulders.

Stay in the pose anywhere from 30 seconds to one minute. To come out. Bring your hands back on the floor below your shoulders and lift and lengthen your front torso. From downward dog come into high plank shift onto the outside edge of your life. Left foot, place your right hand onto your right hip. Turn your torso to the right.

Align your entire body into one long diagonal line from the heels to the crown. If you'd like you can stretch the top arm toward the ceiling parallel to the line of the shoulders. stay in this position for 15 to 30 seconds, come back to high plank, then push back to downward dog. From downward dog come into high plank, shift onto the outside edge of your right foot. Place your left hand onto your left hip. Turn your torso to the left.

Align your entire body into one long diagonal line from the heels to the crown. If you'd like you can stretch the top arm toward the ceiling parallel to the line of the shoulders stay in this position for 15 to 30 seconds, come back to high plank, then push back to downward dog. From downward dog, raise your left leg up to the ceiling. Keep your shoulders parallel with the ground and gaze at your right thigh or up towards your belly to help you stay balanced. Bet the left knee and stack your left hip over your right hip. Stay here for 30 seconds to a minute.

Return to downward dog. From downward dog, raise your right leg up to the ceiling. Keep your shoulders parallel with the ground and gaze at your left thigh or up towards your belly to help you sleep. stay balanced. Bed the right knee and stack your right hip over your left hip. Stay here for 30 seconds to a minute return to downward dog