Spread your toes and find the 4 corners of your feet extend your arms over head reach up long, exhale and hinge at the hips folding over your legs bend knees if hamstrings are tight...shake out head inhale place hands on your shins looking forward for flat back exhaling bend your knees deeply step your right foot back then your left foot back into plank pose, squeeze all the muscles tight a push up pose exhaling lower your knees than chest come on top of feet bring your hands back to ribs roll shoulders back push down on hips bring chest up for baby cobra exhale lower chest down and tuck toes bring yourself to table then downward facing dog in downward facing dog, spread all fingers hips up and back on an inhale bend knees, look forward, and walk feet up to front of mat between your hands inhale look forward for flat back exhale fold over legs and shake out head bring out arms to a "T" and extend around and up over head as you stand bring your hands to pray as I show you, Vinyasa flow that we do in Yoga you want to hinge at your hips on an exhale and inhale bring body to flat back looking foward then again, exhaling hinge at hips fold over legs shaking out head after, bend knees deeply, place hands down and step 