Floor Yoga Flow

Start on your hands and knees in a tabletop position. Place your wrists directly under your shoulders and your knees under your hips. Spread your fingers wide and press evenly into the mat. Begin with your spine in a neutral, flat position.

1. Inhale — drop your belly toward the floor, lift your chest and tailbone toward the ceiling, and let your gaze travel forward and slightly up. This is cow.
2. Exhale — round your spine toward the ceiling, tuck your chin toward your chest, and draw your tailbone down. This is cat. Flow between the two with the rhythm of your breath.

• Let the breath lead the shape; one full inhale per cow, one full exhale per cat.
• Press the mat away from you on both halves so your shoulders stay supported.
• Keep your wrists and knees stationary — the movement lives in the spine and ribs, not the arms.

Start on your hands and knees with your wrists slightly ahead of your shoulders and your knees under your hips. Spread your fingers wide, press evenly into the mat, and tuck your toes under.

1. Inhale — press firmly into your hands and lift your knees away from the floor.
2. Exhale — send your hips up and back, straightening your legs toward an inverted V and reaching your chest toward your thighs.
3. Press the floor away, lengthen your spine, and let your heels settle toward the floor. Hold the position, breathing steadily.
4. To exit, bend your knees and lower back to your hands and knees.

• Press the mat firmly away to lengthen your spine and keep your shoulders broad.
• Bend your knees as much as you need so your back can stay long.
• Spread your weight evenly through all ten fingers, especially the thumb and index sides.
• Let your heels reach toward the floor without needing to touch it.

From a standing forward fold or downward-facing dog, step your right foot forward between your hands into a lunge, with your right knee bent over your ankle. Keep your back leg straight and lifted with the heel high.

1. Inhale — sweep your arms forward and overhead, framing your head with your palms facing each other.
2. Exhale — sink your hips down and forward, keeping your front knee stacked over your ankle.
3. Inhale — lengthen up through your spine and reach up through your fingertips. Hold the position, breathing steadily.
4. Exhale — lower your hands, step back, and repeat with the left foot forward.

• Keep your front knee tracking over your middle toes, not drifting past them.
• Reach back through your back heel to keep the back leg long and active.
• Draw your lower ribs in so your lower back stays long as you reach up.
• Relax your shoulders down away from your ears.

Start on your hands and knees, then lower onto your forearms with your elbows under your shoulders and your forearms parallel. Spread your fingers, press your palms into the mat, and tuck your toes under.

1. Inhale — press firmly through your forearms and lift your knees away from the floor.
2. Exhale — send your hips up and back, straightening your legs toward an inverted V and reaching your chest toward your thighs.
3. Press your forearms down, draw your shoulders away from your ears, and let your heels settle toward the floor. Hold the position, breathing steadily.
4. To exit, lower your knees back to the floor.

• Press your forearms firmly and evenly into the mat to lengthen your spine.
• Keep your elbows about shoulder-width apart rather than letting them splay out.
• Bend your knees as much as you need so your back stays long.
• Draw your shoulders down away from your ears to keep your neck long.

Lie face down with your legs extended and the tops of your feet on the floor. Place your hands under your shoulders with your elbows hugged close to your ribs, and rest your forehead on the mat.

1. Inhale — press the tops of your feet and your pelvis into the floor and begin to lift your chest, leading with your breastbone.
2. Continue rising to a comfortable height, keeping a soft bend in your elbows and your shoulders drawing down and back.
3. Lengthen the back of your neck so your gaze stays forward. Hold the position, breathing steadily.
4. Exhale — lower your chest back to the mat with control.

• Lead with your chest rather than pushing tall with your arms; keep a bend in your elbows.
• Draw your shoulders down and back, broadening across your collarbones.
• Keep the tops of your feet and your hips pressing into the floor.
• Lift only to a height where the front of your body stays long, not pinched.

Lie face down with your legs extended and the tops of your feet on the floor. Place your hands beside your lower ribs with your elbows hugged in toward your body.

1. Inhale — press firmly into your hands and the tops of your feet, straightening your arms to lift your chest and thighs away from the floor.
2. Roll your shoulders down and back, drawing your chest forward between your upper arms.
3. Keep your legs active and your gaze forward, lengthening the back of your neck. Hold the position, breathing steadily.
4. Exhale — bend your elbows and lower back down, or press back into a downward-facing dog.

• Press evenly through your hands and the tops of your feet so your thighs lift clear of the floor.
• Draw your shoulders down and back rather than letting them creep toward your ears.
• Keep your legs firm and engaged to support your lower back.
• Reach your chest forward and up rather than sinking into your lower back.

Lie face down with your legs extended and together, and your arms resting alongside your body with your palms down. Rest your forehead on the mat and lengthen the back of your neck.

1. Inhale — lengthen through your whole body and begin to lift your chest, arms, and legs away from the floor at once.
2. Reach your arms back toward your feet and draw your shoulder blades together.
3. Keep your legs straight and active, reaching back through your toes. Hold the position, breathing steadily.
4. Exhale — lower everything back to the mat with control.

• Lengthen forward through your chest and back through your toes to keep the pose long.
• Keep the back of your neck long and your gaze toward the floor.
• Draw your shoulder blades toward each other to open your chest.
• Lift to a height where the front of your body stays long rather than compressed.

Start in a tabletop position on your hands and knees. Bring your big toes together and let your knees fall wider than your hips.

1. Exhale — sink your hips back toward your heels, lowering your torso between your thighs.
2. Walk your hands forward and rest your forehead on the floor or on stacked fists. Hold for the prescribed duration, breathing steadily.
3. To exit, inhale and walk your hands back toward your knees.

• Let your hips travel toward your heels. If they don't reach, place a folded blanket between your hips and heels for support.
• Keep your arms either active or relaxed by your sides — either works. Pick what feels better today.
• Breathe into your back; feel the ribs widen on each inhale.

Sit on your mat and cross your shins comfortably, letting each foot rest under the opposite knee. Sit on the front of your sit-bones and rest your hands on your thighs or knees. If your hips feel tight, sit up on the edge of a folded blanket.

1. Inhale — root down through your sit-bones and lengthen up through the crown of your head.
2. Exhale — settle your shoulders down your back and soften your face and jaw.
3. Rest your hands on your knees or in your lap, letting your knees relax toward the floor. Hold the position, breathing steadily.

• Sit up on a folded blanket if your lower back rounds or your knees sit high.
• Stack your ears over your shoulders and your shoulders over your hips.
• Let your knees settle naturally rather than pressing them down.
• Switch the cross of your shins partway through so both sides share the work.