Come to a position lying on your back, knees bent and stretch your arms out to the side and place your palms and shoulders firmly on the floor. Move your shoulder blades under, roll your knees to the left. Focus on keeping your arms pressing outwards towards your shoulders, pushing firmly into the ground. Turn your head to look over your right hand. Relax into this pose. Stomach soft, breathing soft and relaxed.

Return to the starting position. Come to a position lying on your back knees bent and stretch your arms out to the side and place your palms and shoulders firmly on the floor. Move your shoulder blades under roll your knees to the right focus on key Keeping your arms pressing outwards and your shoulders pushing firmly into the ground. Turn your head to look over your left hand. Relax into this pose. Stomach soft, breathing soft and relaxed.

Return to the starting position. Release both legs so the legs are angled evenly relative to the midline of the torso and that the feet turn out equally. Release the arms to the floor angled evenly relative to the midline of the torso. Turn the arms outward and stretch them away from the space between the shoulder blades. Make sure the shoulder blades are resting evenly on the floor. Soften and relax the body in a neutral position.

Stay in this pose for five minutes to Exit. First roll gently with an exhalation onto one side, preferably the right. Take two or three breaths. With another exhalation, press your hands against the floor and lift your torso. Sit in a comfortable seat. Press your hands together in prayer and bow forward the most day