Start on your hands and knees, with your hands stacked under your shoulders and knees under your hips.
Spread your hands wide and press your index finger and thumb into your mat.
Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling.
Straighten your legs as best as you can and press your heels gently toward the floor.
Your head should be between your arms, facing your knees, and your backs should be flat.
Hold for 5–10 breaths.
Stand straight with your legs apart a little more than the span of your shoulders.
Raise your right hand straight above your head. The right arm should be parallel to the right ear.
Reach forward with your left hand toward the ground. Tilt your torso forward and rotate it open to the right side.
Rotate your arms to 6 and 12 o’clock. Your right arm must be horizontal as your head is tilted left.
Straighten yourself and stand erect. Extend your top arm fingers toward the ceiling.
Hold for 5–10 breaths, then switch sides.
Take a big step forward with your left foot to start, with your feet almost mat-length apart.
Bend your left knee so that it's at or near a 90-degree angle, your thigh parallel to the floor.
Turn your right foot out to the right so that it's perpendicular to your left foot.
Twist your torso to the right so that your left hip is facing the front and your right hip is facing the back.
Your left arm and your head should both be pointing forward and your right arm should be pointing back.
Hold for 1–5 breaths.
Drop your hips down to the floor and flip your toes over so the tops of your feet touch the floor.
Tighten your core and straighten your arms to push your chest up.
Pull your shoulders back, squeeze your shoulder blades, tilt your head toward the ceiling to open up your chest.
Directing the energy of the pose into the upper back by moving your shoulder blades toward your chest.
Hold for 8 to 10 breaths and then gently lower back onto your belly.
Or skip Upward-Facing Dog and hold High Plank instead.
Take a big step forward with your left foot to start, with your feet almost mat-length apart.
Bend your front knee and keep your back leg straight and heel lifted off the floor.
Try to bend your front leg so that your thigh is parallel to the floor. Square your hips toward the front.
Extend your arms toward the ceiling on either side of your head and stretch up as you also press into the mat.
To move into Low Lunge, drop your back knee to the floor, keeping the leg extended and the shin flat on the mat.
Hold for 5 breaths and repeat on the other side.
Start on your hands and knees, with your hands stacked under your shoulders and knees under your hips.
Spread your hands wide and press your index finger and thumb into your mat.
Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling.
Straighten your legs as best as you can and press your heels gently toward the floor.
Your head should be between your arms, facing your knees, and your backs should be flat.
Hold for 5–10 breaths.
Stand straight with your legs apart a little more than the span of your shoulders.
Raise your right hand straight above your head. The right arm should be parallel to the right ear.
Reach forward with your left hand toward the ground. Tilt your torso forward and rotate it open to the right side.
Rotate your arms to 6 and 12 o’clock. Your right arm must be horizontal as your head is tilted left.
Straighten yourself and stand erect. Extend your top arm fingers toward the ceiling.
Hold for 5–10 breaths, then switch sides.
Take a big step forward with your left foot to start, with your feet almost mat-length apart.
Bend your left knee so that it's at or near a 90-degree angle, your thigh parallel to the floor.
Turn your right foot out to the right so that it's perpendicular to your left foot.
Twist your torso to the right so that your left hip is facing the front and your right hip is facing the back.
Your left arm and your head should both be pointing forward and your right arm should be pointing back.
Hold for 1–5 breaths.
Drop your hips down to the floor and flip your toes over so the tops of your feet touch the floor.
Tighten your core and straighten your arms to push your chest up.
Pull your shoulders back, squeeze your shoulder blades, tilt your head toward the ceiling to open up your chest.
Directing the energy of the pose into the upper back by moving your shoulder blades toward your chest.
Hold for 8 to 10 breaths and then gently lower back onto your belly.
Or skip Upward-Facing Dog and hold High Plank instead.
Take a big step forward with your left foot to start, with your feet almost mat-length apart.
Bend your front knee and keep your back leg straight and heel lifted off the floor.
Try to bend your front leg so that your thigh is parallel to the floor. Square your hips toward the front.
Extend your arms toward the ceiling on either side of your head and stretch up as you also press into the mat.
To move into Low Lunge, drop your back knee to the floor, keeping the leg extended and the shin flat on the mat.
Hold for 5 breaths and repeat on the other side.
Start on your hands and knees, with your hands stacked under your shoulders and knees under your hips.
Spread your hands wide and press your index finger and thumb into your mat.
Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling.
Straighten your legs as best as you can and press your heels gently toward the floor.
Your head should be between your arms, facing your knees, and your backs should be flat.
Hold for 5–10 breaths.