Cat Cow Stretch

Get on all fours and position your hands under your shoulders and your knees under your hips. Moving slowly, exhale as you roll your chin to your chest and hunch the spine like a cat. Hold the position until you complete your exhalation. Then slowly inhale and arch your back while lifting the head (like a cow?). You can continue moving between the two positions in synchronization with your breathing.

   Downward-facing Dog

Kneel on all fours with your knees directly below your hips and your hands slightly in front of your shoulders. Spread your fingers and turn your toes under. Sit back toward your heels, lengthen and flatten your back, allowing your knees to come off the mat. Straighten your legs, pushing your butt toward the ceiling and keeping the head down. Slowly straighten your knees and push your heels to the mat.

   Sun Salutation

Watch the video for complete instructions, but do the movements much more slowly, following your breath.