Begin by standing in the Mountain Pose. Bring your hands together into the prayer position. Exhale.

Inhale and raise your arms upward. Bend slowly backward, stretching your arms above your head.

As you exhale, slowly bend forward, hands touching the floor.

Inhale, prepare the spine and move the right leg back into a lunge, arching your back and raising your chin.

Exhale and bring your left foot together with your right, forming the Plank Position.

Lower your body to the floor until your knees, chest, and chin are touching the ground.

Inhale and roll the shoulders back arching the sternum toward the ceiling. Keep your arms straight.

Exhale, raise the hips to Downward Facing Dog. Stay here for three breaths.

Exhale and step your right foot back between your hands with the left foot behind you in a lunge. 

Inhale, place the left foot forward to meet the right and slowly lift the chin and extend the spine, finger tips touching the floor.

Exhale and fold forward and then inhale and raise your arms upward. Bend slowly backward, stretching your arms above your head.

Exhaling, slowly come back to the Mountain Pose.

Repeat these steps at least once on the left side.