Inhale. Bring your thumbs into your hip creases. Elbows point to the sky. Squeeze elbows toward each other, drawing shoulder blades onto your back. Bring your head in line with your spine. Draw belly in. Bend your knees just slightly, pressing into your feet and rise, long in your spine (not rolling up), all the way back to standing. Reach arms up over head, extending through your fingertips. Bring your hands together, tracing the midline of your body until your hands arrive just in front of your heart. Take elbows wide, pressing your palms gently together, lifting upper chest toward thumbs and softening your shoulders away from your ears. Keep the open quality of your upper body, and draw in your lower ribs and belly. Gaze is forward and soft. Breathe.

Samasthihi. Equal or even standing pose.

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Exhale. Fold forward, lengthening spine toward the earth. Release hands to the floor or blocks. If spine rounds, bend knees more deeply and lessen your fold. Root down in your feet, hug your lower legs toward each other, and spread inner thighs apart, widening in your sitting bones and hips. Keep drawing belly up and in. Head lengthens in line with spine.

Uttanasana. Standing forward bend.

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Step your left foot up to meet your right. Make your feet parallel, hip width apart. Bring your hips over your ankles. Inhale, taking your hands to shins or thighs. Look forward and draw your shoulder blades toward each other, broadening through your collar bones, allowing chest to open. Spread your sitting bones, and draw low belly in. Spine is long.

Ardha Uttanasana. Half standing forward bend.

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Press into your hands lifting right foot up into the air. Bend your knee, drawing it toward your nose, shifting more weight into your hands. Hollow your belly, lifting up, and place your right foot in between your hands, toes pointing forward, coming into a lunge. (You may need to help your foot get there with a hand or by wiggling it forward from where you placed it.). Keep your back heel lifted with right knee directly over right ankle. (You may need to alter the length of your stance to achieve this.) Come onto your fingertips on either side of your right foot on the floor or on blocks. Hug legs toward each other, drawing right hip crease back, and settle down into your hips. Press through your back heel, keeping back leg lifted, straight and strong. Squeeze shoulder blades toward each other, opening your chest. Look forward. Keep breathing here. 3-5 full breaths.

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Exhale. Tuck your toes under. Draw belly to spine. Lift your hips up and back, coming into a triangle shape. Spread your fingers evenly, rooting down into your hands, pressing into the mounds of your index fingers. Arms are straight and strong. Hug your forearms toward each other, broadening through upper chest, drawing your shoulder blades onto your back. Keep your head in line with your spine. Press the tops of your thighs back. Lengthen tail bone down and reach heels toward the floor. If your back is round, it is likely tightness in your hamstrings; therefore, bend your knees until you can feel your spine extend long and work the pose this way.

Adho mukha svanasana. Downward facing dog pose.

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Keeping your shoulders above your elbows, lower thighs and pelvis to the floor. Uncurl toes and land the tops of your feet on the ground. Draw navel to spine and lengthen tail bone to earth. Hugging elbows in and back, move the head of your arm bones away from your ears and broaden through your collar bones. Inhale as you continue to anchor tail bone down, pressing into your hands and opening your chest forward. Keep elbows bent. Lift your head in line with spine, allowing neck to stay long.

This is a complicated, often misunderstood pose. It is also a very tough transition, all the way from plank pose. Practice the move with your knees down to get it, landing the tops of your feet after thighs and pelvis. Be mindful of where your shoulders are (not diving lower than elbows or crunching up to your ears) and try to maintain broadness and openness in upper chest and neck and length through the spine.

Bhujangasana. Cobra pose.

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Exhale. Press hands, particularly the mounds of your index fingers, into the earth, hugging forearms toward each other and spiraling your biceps forward. Elbow creases also move forward. Press into your toes, keeping legs straight and strong, and shift more weight into your hands. Keep head in line with spine. Begin to slowly lower down, drawing lower belly up and in, lengthening tail bone toward floor. Imagine that you are pressing your entire back body up toward the sky as you lower. Elbows stay close to your body, pointing straight back. Pause when your upper arm bones are near parallel to the earth, shoulders even with or slightly higher than elbows. Don’t let your shoulders dive down past your elbows. If you lose plank shape in the move, and body becomes more hammock-like, or if your shoulders creep up to your ears, try again with knees lowered to floor, maintaining plank shape between knees and head.

Chaturanga dandasana. Four-limbed staff pose.

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Inhale. Step your left foot back to meet your right, coming into plank pose. Hands are under your shoulders. Arms are straight and strong. Wrist creases line up with the front of your mat. Distribute weight evenly through your palms, especially rooting down in the mounds of your index fingers. Press out through your heels, firming the muscles in your legs. Draw your lower belly in, lengthening your tail bone toward your feet. Hug your arms toward each other and broaden through your upper chest. Bring your head in line with your spine. If this feels like too much, lower your knees and maintain plank shape between knees and head, continuing to draw in your belly, lengthen tail bone, and broaden through your upper chest.

Palakasana. Plank pose.

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Bending knees, bring hands back down to the floor. Exhale, taking a big step back with your right foot into a lunge. Keep back heel lifted and left knee directly over left ankle, trying to bring left thigh parallel to the earth. (You may need to alter the length of your stance.) Bring your fingertips to either side of your left foot on the floor or on blocks. Hug legs toward each other drawing left hip crease back and settling down into your lunge. Press through your back heel, keeping back leg lifted, straight and strong. Squeeze shoulder blades toward each other, opening your chest. Look forward. Keep breathing here. 3-5 full breaths.

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Inhale. Bring your hands to shins or thighs. Look forward and draw your shoulder blades toward each other, broadening through your collar bones, allowing chest to open. Spread your sitting bones, and draw navel to spine. Spine is long. Heart is forward.

Ardha Uttanasana. Half standing forward bend.

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