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sequence as you put a little more space between your ass and your neck.

TOUCHDOWN
    Inhale with feet at hips’ width. Reach your arms into a Touchdown signal, roll your shoulders back while keeping your palms facing each other, and look up at your hands.

TOUCHDOWN
    Now inhale back up into Touchdown, and roll your shoulders back while keeping your palms facing each other, and look up at your hands.

DIAMOND CUTTER
    Inhale, tighten your belly, and reach both arms to the sky. Make the Diamond Cutter Sign while arching back.

MOUNTAIN POSITION
    Exhale, and lower your hands down to your sides into Mountain Position.



TOUCHDOWN
    Inhale and reach up into a Touchdown signal.

FORWARD BEND
    Exhale, reach out, and fold forward.

BARBACK
    Inhale, bend your knees a bit, and slide your hands up to your knees. Lift your head and roll your shoulders back as you slide your heels out a bit and feel your hips open up.

DOWN DOG
    Exhale and push back into Down Dog by lifting your hips while you straighten your arms and press your chest back toward your legs. Relax your neck, straighten your legs, and press your heels down. If your heels are nowhere near the floor, don’t worry about it. This takes time. Take three deep breaths.

TABLE TOP
    Drop to your knees and press your hands into the floor directly below your shoulders.



TABLE TOP
    Inhale and move to Table Top.

TABLE TOP
    Exhale and move back into Table Top.

BROKEN TABLE
    Inhale as you move to the opposite side. Lift and push your right leg straight back while you strongly reach your left arm straight ahead. Take three deep breaths.

CAT LIFT
    Inhale and return to Cat Lift.

DOWN DOG
    Exhale, curl your toes under, push your hips up, and straighten your arms as you press into Down Dog. Take one deep inhalation.

BARBACK
    Inhale, slide your hands up to your knees, flatten your back, and press your heels out slightly.

CATCHER’S POSITION
    Exhale, drop, and squat. See if you can keep your heels flat on the floor.

THUNDERBOLT
    Inhale, and lift your ass, chest, shoulders, and arms skyward while you squeeze your knees a little closer. Now look up at your hands. Pretend that you’re sitting on a chair.

FORWARD BEND
    Exhale, straighten your legs, and hang forward.

DIAMOND CUTTER
    Inhale, reach both arms up into the Diamond Cutter Sign, and lean way back.

MOUNTAIN POSITION
    Exhale and feel the BANG as you lower your arms back down to your sides.



TOUCHDOWN
    Inhale and reach up into Touchdown.

FORWARD BEND
    Exhale as you fold forward.

BARBACK
    Inhale, bend your knees, slide your hands up to your knees, and lift your head as you roll your shoulders back. Slide your heels out a bit and feel your hips open.

PUSH-UP POSITION
    Lower your hands to the mat, and step or jump back into a push-up position.

LOWER DOWN
    Lower your body down slowly 3 … 2 … 1 while you squeeze your elbows in toward your ribs, making sure that your shoulders don’t dip below your elbows. Now hover three inches off the mat, if possible, and hold 3 … 2 … 1. Then fully exhale and lower yourself to the mat.

COBRA
    Inhale and lengthen into Cobra by pressing your palms into the floor, lifting your chest, and rolling your shoulders back.

DOWN DOG
    Exhale and push back into Down Dog by lifting your hips and pushing your chest back toward your feet while you take two small steps forward. Take one deep inhalation.

LEAP AND POUNCE
    Exhale as you step or jump with both of your feet right behind your hands, keeping your knees bent.

BARBACK
    Inhale, slide your hands up to your knees, flatten your back, and press your heels out slightly.

CATCHER’S POSITION
    Exhale, drop, and squat. See if you can keep your heels flat on the floor, and pull your knees toward each other.

THUNDERBOLT
    Inhale as you lift your ass, chest, shoulders, and arms skyward while you squeeze your knees a little closer. Now look up at your hands, and pretend you’re sitting on a chair.

FORWARD BEND
    Exhale, straighten your legs, and hang