Start standing in Mountain Pose (Tadasana) with your feet together or feet hip-width apart.
Breath in and raise your arms upwards.
Breath out and bend your knees, bringing your thighs as parallel to the floor.
Draw your shoulder blades into your upper back ribs as you reach your elbows back towards your ears and ring your hips down even lower and lift through your heart.
Keep your breath smooth, even, and deep.
Gaze directly forward. For a deeper pose, hold for up to one minute. Then, inhale as you straighten your legs, lifting through your arms. Exhale and release back to Mountain Pose.
Begin on your hands and knees, aligning your wrists right under your shoulders and your knees directly under your hips. Point your middle fingers straight to the top edge of your mat.
Spread your fingers wide and press firmly through your hands. Share your weight equally across your hands.
Breathe out and tuck your toes and lift your knees off the floor. Reach your pelvis towards the ceiling and sitting bones behind you. Gently begin to straighten your legs, avoid locking the knees, to begin. Imagine bringing your body into the shape of an “A.” or and upsidedown “V.” try to don’t walk your feet closer to your hands.
Continue pressing from the floor and lift through your pelvis, lengthen your spine and lift your sit bones toward the ceiling.
Bring shoulder blades into your upper back ribs and toward your tailbone and rotate your arms externally allowing your elbows creases face your thumbs.
Move your chest toward your thighs as you continue to press the mat away from you.
Contract your quadriceps and rotate your thighs inward as you continue to lift your sit bones high.
Hold for 5-50 breaths.
When ready, breathe out and gently lower your knees and come to your hands and knees on your mat.
Start in Downward-Facing Dog (Adho Mukha Svanasana)
Breathe in and step your right foot in between your hands.
Lower down onto your left knee and untuck the top of the left foot on your mat.
Check if the right knee is stacked directly over the right ankle, and isn’t moving forward toward.
Take your hands to the ground on either side of your hips and relax your shoulders away from your ears. Your welcome to stay here and take some more breaths.
Take a breath in and lift both arms alongside your ears and Take 5- 11 breaths or longer.
When your ready, tuck your back toes under, place your hands onto the mat, and make your way back into Downward-Facing Dog.
Start in Downward Facing Dog (Adho Mukha Svanasana)
Lower your hips and move your weight forward to come into Plank Pose.
Bring your feet together and press your weight down through your right hand and forearm. Next, roll your body to the right and begin to balance on the outer edge of your right foot, stacking your left foot on top of your right foot and keep your legs straight.
Straighten your left arm to the sky, reaching through your fingertips as you lift your hips and firm the triceps of both arms.
Bring your body into one straight line. Gaze at your top thumb. Press down through your bottom index finger.
Hold for up to 30 seconds. Breathe out and slowly return to Plank Pose, then into Downward-Facing Dog.
Start on your back with your knees bent and feet on the ground. Take your arms along the ground with your hands flat.
Press your feet and arms firmly into the ground. Breathe in as you lift your hips toward the ceiling.
Roll your shoulders under your body. Hold your hands and stretch your arms along the ground beneath your pelvis.
Keep your arms as straight as possible and press your forearms into the mat.
Maintain your thighs and feet parallel — avoid rolling the outer edges of your feet in or letting your knees drop together. Try to press your weight evenly across all four corners of both feet.
Hold for up three deep breaths and then release your hands and place them alongside your body.
Breathe out as you slowly roll your spine along the floor, vertebra by vertebra. Allow your knees to drop together.
Begin lying down on your back with your legs straighten and your arms beside your body.
Breathe in and use your abdominal muscles to lift your legs and hips up toward the ceiling and support your back with your hands. Lower your legs back as far as possible and keep your legs straight.
Continue to keep your back supported if your feet do not touch the floor.
If your feet rest comfortably on the ground, stretch your arms along the floor and interlace your fingers. Press your upper arms firmly into the floor, drawing down through the pinkie finger side of your hands.
Align your hips over your shoulders. Un-tuck your toes and press the tops of your feet into the floor.
Soften your throat. Gaze down toward your cheeks.
Hold the pose for up to five minutes.
To release, support your back with your hands and gently roll down, one vertebra at a time, you can bend your knees if you need too.