- Begin in a squatting position with your feet together and your knees apart.
- Place your hands on the floor in front of you, shoulder-width apart. Keep your arms straight and engage your core.
- Slowly shift your weight forward and lift your feet off the ground, coming onto your tiptoes.
- Bend your elbows and lean your weight onto your hands, shifting your knees towards your upper arms.
- Gently lift one foot off the ground, and then the other, balancing on your hands. Hold the pose for a few breaths before releasing back to the ground.
- Begin on your hands and knees with your hands shoulder-width apart and your knees hip-width apart.
- Spread your fingers wide and press down into your palms, making sure that your fingers are evenly spaced and facing forward.
- Tuck your toes under and lift your knees off the ground, straightening your legs as much as possible.
- Press your hips up and back, bringing your body into an inverted "V" shape.
- Keep your arms straight and your shoulder blades spread apart, and try to press your heels down towards the ground.
- Hold the pose for several breaths, then release and return to your starting position.
- Begin in the same starting position as the previous exercise, with your hands and knees on the ground.
- Spread your fingers wide and turn your hands so that your fingers are facing towards your feet.
- Tuck your toes under and lift your knees off the ground, straightening your legs as much as possible.
- Press your hips up and back, bringing your body into an inverted "V" shape.
- Keep your arms straight and your shoulder blades spread apart, and try to press your heels down towards the ground.
- Hold the pose for several breaths, then release and return to your starting position.
- Begin in a downward-facing dog pose.
- Slowly lift one leg up towards the ceiling, keeping your hips level and your toes pointed.
- Bend your lifted leg and try to touch your toes to the back of your head.
- Once you have a firm grip with your toes, slowly begin to twist your torso towards the lifted leg.
- Keep your hands and feet firmly planted on the ground as you hold the pose for a few breaths. Release the pose and repeat on the other side.
