Stand at the back of your mat, and circle your arms out to the sides to reach toward the ceiling. Look up, and feel your chest opening up.
Keeping your back straight, bend forward from your hips to bring your hands to the mat. This position should stretch your hamstrings. If they're tight, bend your knees a bit to take tension off your muscles.
Walk your hands forward until your shoulders are directly over your wrists, coming into a high plank. As you walk forward, hold each step to stretch your calves and warm up your shoulders and hands.
Hold the plank for a few seconds, pulling your core in toward your spine and keeping your torso in a straight line from shoulders to ankles.
From your plank, walk your hands back to your feet until you are in a forward fold, bending from your hips with your hands dangling down.
Slowly roll up until you're standing, letting your head hang and keeping your neck relaxed. Roll all the way up until you're fully upright in the starting position.
This counts as one rep. Continue for 30 seconds while maintaining proper form.