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Step 1
Stand. Bring your palms together in front of your chest in a prayer position. Keep your feet hip-width apart, and take the time to enjoy at least a few complete, deep breaths.
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Step 2
Inhale. At the same time, raise your arms over your head, keeping your palms together.
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Step 3
Exhale, as you gently bend forward, until your hands touch your feet.
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Step 4
Inhaling, step your right leg back, so that the top of your foot rests flat on the floor. Place your hands on the ground, on either side of your left leg. Arch your back and lift your chin.
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Step 5
Exhaling, step your left leg back to match your right, so that you assume what is called "plank position" - as if you were about to do a push-up. Keep your spine and legs in a straight line, and let your toes curl beneath you naturally. Hold this position and inhale.
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Step 6
Exhaling, lower your knees, your chest, and then your forehead until they almost, but not quite, touch the ground. Keep your hips raised slightly above the rest of your body.
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Step 7
Inhaling, bend backwards. Keep your arms straight and perpendicular to the ground.
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Step 8
Exhaling, lift your hips. Your body should resemble a triangle, with your hips at its apex.
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Step 9
Inhaling, move your left leg back behind you. With your arms still on the ground, arch backward, and lift your chin. This is a mirror image of Step 4.
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Step 10
Exhaling, bring your left leg forward, and move into a standing position. Bend forward until your hands touch your feet.
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Step 11
Inhaling, stretch your arms forward, and raise them until they are directly overhead. Slowly, but gently, bend backwards from the waist.
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Step 12
Exhaling, gently return to a standing position. This returns you to Step 1.
