left foot back then right to plank exhale lower knees then chest roll shoulders back squeeze elbows close to body and inhale to baby cobra exhaling lower down tuck toes push to table top than downward facing dog feel the energy travel up your arms and down legs notice the "V", upside down "V" shape that is D-o-w-n-w-a-r-d F-a-c-i-n-g D-o-g benefits to this pose is stretching back and legs and calms the mind practice that and you will feel great thank you, bye 