• From a lying position on your stomach place the hands with spread fingers under the shoulders with the fingertips in line with the tip of the shoulder and activate the bandhas

• Elbows magnetize together, close to the body

• With feet hip-width apart, push the instep into the mat, activate and straighten the legs

• Sitting bones move slightly towards the back of the knees, causing the pubic bone to press slightly into the mat and creating length in the lower back

• On an inhale: Use the back muscles to bring the sternum forward and up

• Shoulders away from ears

• Gaze is diagonally upwards along your nose

• The arms do not carry the weight but are a support, lift your hands if necessary.

• Inhale: make length between your chin and your shoulders, between your sternum and pubic bone, and between your sitting bones and your heels

• Exhale: relax

- Or -

• Inhale: feel the chest expand in all directions

• Exhale: let go

• On one exhale: bend the elbows and lie down again.

• Crocodile pose

• Sphinx pose

• Urdhva Mukha Svanasana | Upward facing dog pose

• Crocodile pose

• Sphinx pose