- Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees underneath your hips.
- Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside down "V" shape called Downward Facing Dog.
- Spread your fingers wide and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Your heels should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of your mat. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
- Take your left arm and bring it as close to your right leg as possible, twisting your spine and upper body. Hold for three to five minutes and switch arms.
Modification: Spread a yoga blanket wide over your mat, place one yoga block at the top of the mat, and rest the bolster on the block to create an incline. Sit on your right hip with the middle of your right thigh next to the bolster, bending and slightly separating your knees. Place a rolled blanket between your thighs and turn to face the bolster, so your belly button is aligned with the center of it. Place your hands on either side of the bolster, with your arms extended; pause for a breath to allow your organs to turn for the twist. Inhale, then as you exhale, bend your elbows and lay your torso on the bolster. Hold for three to five minutes and switch sides.