• Push tailbone up to the sky
• Hands flat on the floor
• Head between arms, don’t let it hang down limp
• Stretch heels down toward floor

• Neck stretched
• Tops of feet pressed to floor
• Pull back shoulders
• Thighs on floor

*Exhale

• Hands flat on the floor
• Tail bone lifted up to the sky
• Look up, like you’re about to “Moo!” to the sky
• Knees on the floor

*Inhale

• This pose looks like a cat stretching its back!
• Move your chin toward your chest (but don’t force it—it doesn’t need to touch!)
• Arch your back, rounding it, and lifting it to the sky

Step one

• Keep spine straight and hips facing forward
• Put one leg in front of you
• Back foot points out

Step two

• Lean forward
• Stretch arms out in front
• Lay down head on ground if it’s comfortable
• Relax

• Push tailbone up to sky
• Keep your spine straight and long
• Hands, arms, and elbows flat to floor
• Push down on heels, weight on toes

• Lean forward and let your head hang
• It’s okay if your legs aren’t perfectly straight; it takes practice!
• Slip hands under your toes (if you can comfortably reach) and hold this position