From standing mountain pose, step the legs 3-4 feet apart. With a flat back, gently fold forward and bring the palms to the floor under the shoulders. Bring your forehead down towards the floor and release through the spine. Extend your right hand down towards the floor and your left arm up towards the ceiling. Stay in this pose for 5-10 deep breaths. Next move the torso over to the right side and fold over holding on to the right leg or ankle. Repeat this pose sequence 2-3 rounds on both sides, resting as needed.
Standing Forward Bend
From standing position, make sure the legs are about 3-4 feet apart. With a flat back gently fold forward and bring the palms to the floor under the shoulders. Bring your forehead down towards the floor and release through the spine. As you inhale lengthen through the spine, and as you exhale fold over deeper and feel a deep opening through hamstrings. Press the feet down into the floor and, lengthen through the legs holding this deep forward bend. Grab onto the elbows and relax even deeper in the pose. Stay in this pose for 5-10 deep breaths. Repeat this pose 2-3 rounds, resting as needed.
Find downward dog pose by bringing your hands shoulder width apart and feet hip with 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 natural breath stretch your heels down further toward the floor. Try to firm your outer arms and press the bases of the index fingers actively into the floor. Challenge yourself and stay in downward dog for 3 minutes.