Downward Dog
Finding Downward Dog pose, bring the hands shoulder width apart and feet hip width apart. As you inhale. press the hands and feet down into your mat. As you exhale lengthen through your spine and release the shoulders down the back. With your next breath, stretch your heels down further towards the mat or floor. Try to firm your outer arms and press the index fingers actively into the floor. Let the head release between the arms, and be careful not to hold tension or tightness in the neck and shoulders. Stay here for 10 breaths.
Standing Forward Bend
Starting with the right leg, begin to make your way from Down Dog into a standing forward bend. The right leg should be at the top of your mat and the left leg behind you. Keeping your feet about hip distance apart, ground all four corners of the feet to the mat for balance and stability. As you inhale, lengthen through the spine, and as you exhale release down over the front leg. Keep your neck relaxed by looking down towards the floor as you go deeper into the forward bend.  *Remember you can always keep a micro-bend in the knees to assist you in forward bends. Stay in the forward bend for 10 breaths.
Twisting Forward Bend
From the forward bend position, keep your feet in the same pose, and begin to twist and open to the right side. Start by placing the left hand down towards the floor or onto the fingertips by the front foot. Extend the right arm up towards the ceiling as the left hand presses down into the floor. As you gently twist, find a comfortable place to go deeper with your breath, looking down to release the neck or looking up to energize the mind. Stay here for 10 breaths.
**For the first round of this flow hold each pose for 10 or more breaths, completing the entire series on right side and then on the left side. Move through this sequence for 5 more rounds, building heat in the body with your breath, this time only holding for 3-5 breaths per pose.
Come onto your back to relax for savasana. Place a blanket, small flat pillow, or folded mat under your neck for support. Close your eyes and place your hands onto your belly, listening to your breath slow down. Stay here for 5-10 minutes or enjoy a short meditation practice.