Lie on your stomach, lift your tailbone toward the ceiling and arch your back, allowing your belly to drop toward the ground. Gaze toward the ceiling. As you exhale, round your spine by looking at your belly button, allowing your shoulder blades to come apart. Think of what a scared cat looks like and try to imitate the image. As you put your tailbone toward the ground, shift your gaze down.
Roll your toes underneath you, and push into a downward facing dog. Only your hands and feet are touching the ground, and your body is making an inverted "V." Press away from your hands as you lift your tailbone up and back. Lift your right leg into the air in the three-legged dog pose. Make sure you are pressing evenly on both hands. Stay in that position for five to 10 breaths. Bring your leg down, and repeat on the other side.
Step your right foot forward into a lunge position. Lift your arms above your head and place your left heel on the ground. You are now in a warrior 1 pose. Stay in that pose for five to 10 breaths. Lean your upper body forward as your left leg begins to lift off the floor. Your body is now creating a "T" position, known as Warrior 3. Focus on your balance, keeping your hips square. Hold for five to 10 breaths.
Step your left foot in beside your right foot. Bend both knees, keeping your arms above your head for a chair pose. Make sure the knees do not go past the toes. Lift the toes slightly to make sure your weight is going back toward your heels. Keeping the knees bent, bring your hands to your heart in a prayer position. Inhale making your spine long and begin to twist your upper body toward the left. Place your right elbow on your left knee. Try to keep your knees together, and hold for about five to 10 breaths. Return to center, and repeat on the other side.
Straighten your knees, and just allow yourself to stand there, palms facing forward, and think about your posture. Bring the right foot up to rest on your left leg's shin, knee or thigh. Your right knee should point toward the right and not directly in front. Place your hands at your heart until you feel that you have your balance. Slowly begin to bring your arms overhead. Hold the pose for 10 to 15 breaths.