Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

1. Stand up straight with your feet together and exhale your hands in prayer fashion.
2. Inhale as you raise your arms up over your head, arching your back slightly (arms are in line with your ears).
3. Exhale as you bend forward and bring your hands towards the floor. Keep your knees slightly bent and let your head hang relaxed (hands and feet are flat next to each other).
4. Inhale as you reach the right leg back while bending the left leg into a lunge (left knee is at a 90° angle, right leg behind has knee bent to mat).
5. Slowly begin to place your left leg back next to the right and straighten the body into plank pose, buttocks are straight and you are holding your breath in this pose.
6. Exhale as you lower your body to the floor, touching your chin, chest, knees, feet, and hands to the floor, and keeping your buttocks, thighs, and abdomen lifted.
7. Inhale into cobra, relax your lower torso, and slightly bend your upper torso (keep your elbows bent next to the sides of your body and head is looking back).
8. Exhale as you push back into downward dog or inverted V (try to have your heels touch the mat).
9. Inhale as you move your right leg forward until it rests on the floor between your hands at a 90° angle (left leg behind has knee bent to mat).
10. Exhale into a forward bend by bringing your left leg forward between your hands.
11. Inhale and stand up, as you raise your arms up over your head, arching your back slightly and looking up.
12. Exhale as you bring your hands down in front of your chest.
13. Repeat steps 1-12 3x/wk at least 4-8 rounds each time