From downward facing dog, lift the right leg into a downdog split and open the hip. Bend your right leg, allow your left foot to fall sideways, and release the ball of the right foot behind you, almost in line with the hip. Press into the ball of the foot and allow your pelvis to lift upward, letting the neck and head release back. Open the chest and reach strongly through your lifted arm. Hold for 5 breaths, return to start, and repeat on the other side.
Begin in a forearm plank with your hands clasped. Walk your feet in towards your hands until you reach a shape similar to downward facing dog but on your forearms. Hold for 5 breaths, then release.
Lie on your stomach and as you inhale, squeeze your shoulder blades together and lift head, neck, and chest off the floor. Engage your abdomen, firm your glutes, lift your legs and bend the knees. Reach your arms back and catch the ankles from the inside. Lift your legs and push them back into your hands, lift and expand across the chest, and breathe. Hold for 5 breaths, then release.
Begin lying on your stomach, arms overhead with thumbs facing upward and feet together. Keeping ears and biceps in alignment, contract all posterior chain muscles to lift legs, arms, and chest off the floor. Hold for 5 breaths, then release.