From downward dog, step into a lunge on the left side, ground your right foot parallel to the back of your mat. Raise your arms parallel to the floor and reach them out to the sides, palms down. Bend your left knee over the left ankle so that the shin is perpendicular to the floor. Place your left elbow on your right leg, extend your right arm over the back of your right ear, palm facing the floor. Stay for 30 seconds to one minute returned to downward dog. From downward dog, step into a high lunge on the right side, ground your left foot parallel to the back of your mat.

Raise your arms parallel to the floor and reach them out to the sides. palms down. bend your right knee over the right ankle so that the shin is perpendicular to the floor. Place your right elbow on your right leg. Extend your left arm over the back of your left ear, palm facing the floor. Stay for 30 seconds to one minute.

Return to downward dog. From downward dog, step into a high lunge with your left foot. Exhale and turn your torso to the left until you're facing directly over the left leg. Bend your right elbow and bring it to the outside of the left knee. Resist the knee and elbow against each other. Turn your head to look at the left arm.

Lengthen and soften the belly. Extend the spine with each inhalation and increase the twist as you exhale. Stay for 30 seconds to one minute. Return To downward dog. From downward dog, step into a high lunge with your right foot, exhale and turn your torso to the right until you're facing directly over the right leg. Bend your left elbow and bring it to the outside of the right knee.

Resist the knee and elbow against each other. Turn your head to look at the right arm. Lengthen and soften the belly. Extend the spine with each inhalation and increase the twist as you exhale. Stay for 30 seconds to one minute. Return to downward dog.

From downward dog, step into a high lunge with your right foot. Straighten your right leg and energize the left leg and extended up strongly toward the wall. Behind you reach just as actively in the same direction with the arms. stay in this position for 30 seconds to one minute. Release back to the lunge. On an exhalation, bring your hands to the floor on either side of the right foot and return to downward dog.

From downward dogs step into a high lunge with your right foot, straighten your right leg and energize the left leg and extended up strongly toward the wall behind you. Reach just as actively in the same direction with the arms. stay in this position for 30 seconds to a minute. Release back to the lunge. On an exhalation Bring your hands to the floor on either side of the right foot and return to downward dog. From downward dog, step your left foot forward between your hands, turn your right foot parallel to the back of your mat.

Lift your torso to stand up. Interlace your hands behind you and press your palms together in a double fist. Keeping your left knee bent, hinge at your hips and fold forward as far as you can. Allow your arms to move toward your head to stretch your chest. gaze at the ground below you stay in this position for 30 seconds to a minute return to downward dog