Things You'll Need:
- yoga mat
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Step 1
Stand at the top of your mat, barefoot. Take a few full breaths through the nose. Begin by inhaling both of your hands over your head, gazing at the fingers. Exhale as you dive forward, lowering your arms and upper body into a forward fold. Inhale, lift your upper body half way up. Exhale while lowering your hands to the mat (bending knees if needed) and stepping one foot at a time toward the back of your mat into the plank (push-up) position, and slowing bend the elbows (like a push-up) and lower the body toward the mat. (You can drop to your knees before lowering from plank if needed).
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Step 2
You should be lying face down on the mat with your hands under your shoulders from the last step. Inhale and push your upper body off the mat, stretching the stomach (Upward Dog pose). Exhale and lift the hips off the mat and push them backwards, balancing on your feet and hands (Downward Dog pose). Take 5 full breaths in this position while relaxing your head/neck and reaching your heels toward the floor.
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Step 3
At the bottom of your 5th exhale, step your right foot forward towards your hands, followed by the left foot and straighten the legs back to your forward bend pose. Inhale and slowly raise your upper body up and hands overhead. Exhale while lowering your arms back to your side.
