7. Exhale: Hands return to either side of the front ankle and step the left foot back to plank (Phalakasana).
8. Inhale: Establish a straight line in plank (Phalakasana) from the ankles, knees, hips, shoulders, and ears. If this is too challenging today, modify with the knees on the ground and a straight line from the knees, hips, shoulders, and ears. The belly is very strong. Do NOT allow the spine to sag downwards. Think of a strong plank of wood, not a hammock.
9. Exhale: Slowly bend the elbows straight back as you come onto the floor, belly down.
10. Inhale: Toes point straight back, keep the knees down and allow the power of the breath to float the chest and head off the ground. Heads (tops) of the arm bones stay back and neck stays long.
11. Exhale: Toes curl under and lift your buttocks up and back in to downward facing dog (Adho Mukha Svanasana). Stay for 3-5 breaths if you like before moving on.
12. Exhale: Swing the right leg forward between the hands for a lunge (Anjaneyasana).
13. Inhale: With steadiness, lift up on fingertips, hands to your front knee, or arms overhead.
14. Exhale: Step both feet to the front of the mat into a standing forward bend (Uttanasana).
15. Inhale: Hand on hips or out to the sides, push through the feet as you come up with a long and straight spine. Reach the arms overhead.
16. Exhale: Return the hands to the sides of the body or in front of the heart.
Repeat, starting with the opposite leg.