Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
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Step 1
Take your starting position on the mat, lying on your stomach with your hands drawn under your shoulders and your palms pressed firmly into the floor. Now push up until your arms are fully extended and your spine is arched and long. As you push into the floor, let your head fall back while bending your knees so the heels of your feet touch your seat. Begin to tap your seat, alternating between the right and left foot, for about 60 to 90 seconds.
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Step 2
Move into a squatting position with your legs shoulders width apart and your feet up on the toes, making sure to draw your heels inward so they point toward one another. Extend your arms out in front of you with your index finger pointing directly across the room; your other fingers will be interlaced. Breathe rapidly through the nose, otherwise known as breath of fire, and hold this pose for about 90 to 120 seconds.
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Step 3
Remain in this squatting position, but move your arms down in front of you, pressing the tips of your fingers into the floor. Draw your feet together, still keeping only your toes on the mat, until your heels touch. As you inhale, rise up by straightening your legs and bring your head toward your knees, all the while keeping your fingers on the mat. As you exhale, return to this squatting, or frog, position. Continue to repeat these movements for 90 to 120 seconds.
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Step 4
Squat on the floor and press the palms of your hands into the earth as you tilt your pelvis forward so your core is between your legs. Draw both hands back until they are under your thighs and positioned next to outsides of your feet. Once in position, shift your weight to the palms of your hands as you lift your feet off the floor and extend them out in front of you. Hold this pose for 20 to 60 seconds.
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Step 5
Move into a cross-legged position and raise your arms up and out to the side, keeping them fully extended. They should be positioned at about a 60 degree angle. Curl the tips of your fingers inward until they rest on your upper palms, keeping your thumbs pointing to the heavens. Again employ the breath of fire and hold for 60 to 120 minutes.
