Stand with feet hip-width apart. Tuck chin in. Legs slightly bent. Shoulders back and down.

Inhale, turn palms out. Sweep overhead into a gentle backbend. Lift heart and expand chest. Feel yourself opening up to life. Gaze up. Keep forehead relaxed and face soft.

Exhale and fold forward at hips. Let descent be an offering of gratitude. Keep spine straight as long as you can, then let it softly round into a full forward bend. At end of exhalation, draw chin in and gaze at legs.

Inhale and lift chin, chest, and gaze. Stay rooted through strong legs, reaching down through heels. Press hands into shins to help lift heart and straighten spine. Feel strong and grounded.

Exhale and step or jump back to Plank Pose. On same exhalation, shift weight slightly forward, bend at elbows, and lower body halfway to ground until upper arms are parallel to floor and close to side ribs. Don't sink hips or collapse core. Surrender your ego (full-body prostration to the earth).

Inhale and press back through toes to come to tops of feet. Simultaneously, press down through hands and draw shoulders back to broaden chest, letting inhalation expand your heart. Activate feet and legs to float your kneecaps, thighs, and hips. Lift gaze past tip of nose.

Exhale, tuck toes under. Use strength of belly to pull hips up and back. Straight line from wrists through shoulders, spine, and hips. Relax back of neck. Stay for several breaths. If you need to rest, drop to knees and bow into Child Pose (Balasana).

At the end of the last exhalation, jump or step feet forward to your hands. Inhale and lift chin, chest, and gaze, straightening the spine.

Exhale and fold into a full forward bend. Keep back soft.

Inhale, rise fully into a gentle backbend. Look up.

Stand with feet hip-width apart. Tuck chin in. Legs slightly bent. Shoulders back and down.