The goal is to distribute your weight evenly over both feet to encourage balance and elasticity in the spine.

1. Place the feet shoulder-width apart, parallel, and facing forward with equal weight on both feet.
2. Bring your palms together in front of the heart center.
3. Fill your diaphragm with air which is the prana (life force) that flows through you and all beings and let it out slowly through your nose. Do this for 1 minute.

1. Inhale and sweep the arms up with palms together.
2. The spine can take a gentle backbend, lifting the heart and expanding the chest
3. Keep the forehead relaxed and the face soft.

1. Exhale and fold forward at the hips. Keep the spine straight and softly round into a full forward bend.
2. Bend your knees to ease strain on your back or hips. At the end of the exhalation, draw your chin in and gaze at your legs.
3. Press the palms flat to the floor if you can and bend the knees slightly. If you have the flexibility, bring the fingertips in line with the toes.
4. Reach the forehead in towards the legs.

1. Inhale and lift your chin, your chest, and your gaze. Stay rooted
2. through strong legs, reaching down through your heels.
3. Press your hands into your shins to help lift your heart and straighten
4. your spine.

1. Exhale and step or jump back to  Plank Pose. If you cannot jump back, come down on all hands and knees and then come into plank pose.
2. To modify, lower your knees or whole body to the ground.

1. On the same exhalation, shift your weight slightly forward, bend at the elbows, and lower your body halfway to the ground until your upper arms are parallel to the floor and close to your side ribs.Be careful not to sink your hips or collapse your core.

1. Inhale and press back through your toes to come to the tops of your feet.
2. Simultaneously, press down through your hands and draw your shoulders back to broaden your chest, letting the inhalation expand your heart.
3. Lift your gaze past the tip of your nose.
4. To modify, keep your elbows bent and your legs and pelvis rooted to the earth.

1. Exhale, tuck your toes under, and use the strength of your belly to pull your hips up and back.
2. Establish a straight line from your wrists through your shoulders, spine, and hips. If this is difficult, you can bend your knees, take your feet wider apart, or lift your heels away from the ground.
3. Relax the back of your neck.
4. Stay for 5 breaths, feeling the flow of breath and holding the pose with strength but not strain.
5. If you need to rest, drop to your knees and bow into Balasana (Child’s Pose).

1. Inhale and lift your chin, chest, and gaze, straightenin the spine.

1. Exhale and fold forward completely, softening the back.
2. If you cannot fold completely, then halfway is fine – stay in Ardha Uttanasana above.

1. Inhale, rise fully and radiantly with a straight spine, and look up.

1. Exhale and return to Mountain Pose. Pause and feel the heart-opening effects of this sequence.

1. Now it’s time to relax with the Savasana or Corpse Pose. You deserve it!