- Begin on your hands and knees with your wrists under your shoulders and your knees under your hips.
- Place your forearms on the floor and interlace your fingers.
- Place the crown of your head on the floor and tuck your toes under.
- Walk your feet towards your head and lift your hips up.
- Straighten your legs and find your balance. Hold for several breaths and then release.
- Start standing at the top of your mat with your feet wide apart.
- Interlace your fingers behind your back and inhale to expand your chest.
- Exhale and fold forward from your hips, bringing your hands up and over your head towards the ground.
- Hold for a few breaths and then release the hands and come back up to standing.
- Start seated or standing with your arms at your sides.
- Bring your hands behind your back and interlace your fingers with your palms facing up.
- Inhale and draw your shoulder blades together, lifting your chest.
- Exhale and gently press your hands down towards the floor as you continue to lift your chest.
