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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 as you move up into Barback.

CATCHER’S POSITION
    Exhale, drop, and squat into Catcher’s Position.

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.

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

DIAMOND CUTTER
    Inhale, and come on up with a flat back and arms wide. Tighten your belly and reach your arms to the sky. Make the Diamond Cutter Sign while arching back.

MOUNTAIN POSITION
    Exhale and feel the BANG as you lower your hands to your sides.



TOUCHDOWN
    Inhale and reach up into Touchdown.

FORWARD BEND
    Exhale and fold forward.

BARBACK
    Inhale, bend your knees, slide your hands up to your knees, lift your head, and 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 as 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 for a count of 3 … 2 … 1. Then fully exhale and lower yourself to the mat.

COBRA
    Inhale as you 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.

THREE-LEGGED DOG
    Inhale and raise your left leg up high, push it way back, and feel the spinal traction.

RIGHT RUNNER’S LUNGE
    Exhale, swing your right foot forward and place it so your right ankle is directly below your knee. Place your left foot flat.

POSITION ONE
    Inhale and place both hands on your left knee.

POSITION TWO
    On your next inhalation, straighten your arms on that knee while lifting your chest and squeezing your shoulders back.

POSITION THREE
    Inhale and take flight as you swing your arms back like wings. Keep them back as if you are holding a big Theraball behind you.

ROAD WARRIOR ONE
    On your next inhalation, level your hips, bend your right knee deeper, and reach your arms to the sky while you squeeze your shoulders back, lift your chest, and look up at your hands. Take two more deep breaths.

PUSH-UP POSITION
    Exhale and move 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.

DOWN DOG
    Exhale and push back into Down Dog.

THREE-LEGGED DOG
    Inhale, raise your right leg up high, push it way back, and feel the spinal traction.

LEFT RUNNER’S LUNGE
    Exhale, swing your left foot forward and place it so your left ankle is directly below your knee. Place your right foot flat.

POSITION ONE
    Inhale and place both hands on your left knee.

POSITION TWO
    Inhale and straighten your arms on that left knee while lifting your chest and squeezing your shoulders back.

POSITION THREE
    Inhale and take flight again as you swing your arms back.

ROAD WARRIOR ONE
    Inhale, level your hips, bend your left knee deeper, and reach your arms to the sky while you squeeze your shoulders back. Lift your chest and look up at your hands. Take two more deep breaths.

PUSH-UP POSITION
    Exhale, 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. Hover three inches off the mat, and hold for 3 … 2 … 1. Then fully exhale and lower yourself to the mat.

COBRA
    Inhale and