From downward dog, step into a high lunge with your left foot, raise your arms and reach actively through the hands toward the ceiling. Exhale and rotate your torso to the left squaring the front of your pelvis as much as possible with the front edge of your mat. Spread the palms against each other and reach a little higher through the hands. Keep your head in neutral position gazing forward or tilted back and look up at your thumbs. Stay for 30 seconds to a minute returned to downward dog. From downward dog, step into a high lunge with your right foot, raise your arms and reach actively through the hands toward the ceiling.

Exhale and rotate your torso to the right squaring the front of your pelvis as much as possible with the front edge of your mat. Spread the palms against each other and reach a little higher through the hands. Keep your head in a neutral position gazing forward or tilted back and look up at your thumbs. Stay for 30 seconds to a minute return to downward dog. From downward dog, step your left foot into a high lunge. Ground the back right foot parallel to the back of your mat.

Raise your arms parallel to the floor and reach out to the sides, palms down. Exhale and bend your left knee over the right ankle so that the shin is perpendicular to the floor. Keep the sides of the torso long and the shoulders directly over the pelvis. Turn the head to the left and look over the fingers. Stay for 30 seconds to one minute. Return to downward dog.

From downward dog, step your right foot into a high lunge. Ground the back left foot parallel to the back of your mat. Raise your arms parallel to the floor and reach out to the sides, palms down. Exhale and bend your right knee over the left ankle so that the shin is perpendicular to the floor. Keep the sides of the torso long and the shoulders directly over the pelvis. Turn the head to the right and look over the fingers stay for 30 seconds to a minute return to downward dog from downward dogs step your feet to the front of your mat.

Exhale and bend forward from the hip joints, not from the waist. With your knees as straight as possible. Bring the fingertips to the floor slightly in front of your feet. Press the heels firmly into the floor and lift the sitting bones toward the ceiling. Turn the top thighs slightly inward. Let your head hang from the root of the neck which is deep in the upper back between the shoulder blades.

Stay for 30 seconds to one minute. From standing position, inhale and raise your arms perpendicular to the floor. Exhale and bend your knees trying to take the thighs as nearly parallel to the floor as possible. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels. Firm yourself Shoulder blades against the back. Stay for 30 seconds to a minute.

To come out of this pose. Straighten your knees with an inhalation lifting strongly through the arms. Exhale and release your arms to the sides.