Get on all fours with your palms under your shoulders and your knees under your hips.
Exhale and gaze up with an arched back while rolling the shoulders away from the ears for cow.
Place elbows under shoulders and forearms on the ground while supine.
Pull the torso forward while pressing the shoulders down and together and elongating the tailbone.
Start in a low lunge position with the left foot forward and the back leg on the ground.
Slowly crawl your hands up onto your left thigh and take five deep breaths here.
In sphinx pose, rise onto your forearms with your elbows directly under your shoulders and breathe here.
If you are very comfortable with this variation and wish to increase your back flexibility, you can make it more challenging by extending the lower arm.
Press your feet away from your head and your ankles into your palms while keeping your knees hip-width apart and lifting your chest off the ground.
Try grasping both the inside and outside of your ankles for a shoulder opening that is distinct from others.
Beginning by reclining face-up on the mat. Bend knees and position feet hip-width apart on the ground.
Raise the hips, position a yoga block underneath at a setting that feels most comfortable for the back, and then lower the sacrum onto the block.