This sequence is great for opening and lengthening all of the muscles in the back-side of the body. It also teaches the body how to stabilize the core and builds strength in the upper body. Remember to use the breathing pattern. Repeat the following sequence five times:

• Downward Facing Dog for 5 breaths. (Chapter 5, page 50)

• Inhale to Plank. (Chapter 16, page 188)

• Exhale as you lower body two inches from the floor, keeping your elbows in to your ribs.

• Inhale as you push back up to Plank.

• Exhale to Downward Facing Dog.

• Repeat 4 times.

• After the last Downward Facing Dog, walk your hands back to your feet.

• Hang in Forward Fold for three cycles of breath. Bend your knees slightly if needed. (Chapter 5, page 54)

• Roll up slowly.