Don't push yourself too hard with these moves. The point is to gently stretch your muscles so that you become more flexible, not to push them too far so you're too sore to move the next day! 1. Relaxed Down Dog - Come onto your hands and feet in Downward Facing Dog. - Bend your knees, lift your heels off the mat, and allow your spine to arch, pressing your navel toward your thighs. - Stay like this for five breaths. 2. Arching Three Legged Dog - From Relaxed Down Dog, step both feet together so your big toes are touching. Keeping the left heel on the mat, raise your right leg in the air coming into Three-Legged Dog, and then bend the knee. Actively squeeze your right heel in toward your hip, lifting the knee high. - Lift your head up and turn to look over your left shoulder, arching the spine. Think about drawing your head and foot toward each other - Hold here for five breaths 3. Wild Thing - From Arching Three-Legged Dog, keep your left foot where it is. Bring your right knee into your chest, raise your left hand up, and simultaneously rotate your torso 180 degrees so your belly is pointing up toward the ceiling as you plant your right foot on the ground about a foot and a half to the right of your left foot. - Deeply arch the spine, and reach your left fingertips toward the floor. - Actively press into your feet and right hand to lift the hips as high as you can, breathing here for five breaths, gazing at your extended hand. 4. Arching Pigeon - Lift your right foot and arm into the air, and rotate your torso 180 degrees, pivoting on your left foot. Plant your right hand in Down Dog position, and bring your right knee between your hands, coming into Pigeon. - Plant your palms beside your hips, and gently arch back, releasing your head between your shoulder blades. - Enjoy this pose for five breaths. 5. Revolved Pigeon - From Arching Pigeon, release your left elbow to the mat in front of your right knee, palm facing down. - Raise your right arm into the air and hold your right hip or for a deeper twist, hold onto your right toes. Actively draw your right shoulder back as you gaze over the top shoulder. - Breathe here for five breaths. 6. Camel - From Revolved Pigeon, untwist the torso, plant your palms on the mat in front of you, and step your left knee forward, coming to stand on the shins. Make sure the knees are hip-width distance apart. - Lean back and place your hands on your heels, arching back, and allowing the head to fall between the shoulder blades. - Continue to press the hips forward, enjoying this pose for five breaths. 7. King Pigeon - Rise up from Camel, place your hands on the mat in front of you, and come to lie on the belly. Walk your hands in toward your hips, coming into Cobra. - Actively press into the palms, bend both knees, arch back, and try to touch your toes to your head. - Stay here for five deep breaths.