1. Mountain: Stand tall with feet comfortably apart and arms by your sides. Notice your steady stance.

2. Reach: Breathe in and raise your arms only as high as feels comfortable. Keep your shoulders relaxed.

3. Forward fold: Breathe out and hinge gently at your hips. Bend your knees; rest hands on thighs or shins. No need to touch your toes.

4. Tabletop: Bend your knees and place hands on the floor or a chair seat. Step back one foot at a time, or stay on hands and knees. Keep a comfortable, steady position.

5. Gentle chest lift: Lower knees to the floor. With hands under shoulders, lift your chest a little while keeping your neck relaxed. Skip this movement if it is uncomfortable.

6. Downward shape: Return to hands and knees. If comfortable, tuck your toes and lift your hips slightly; otherwise stay on hands and knees. Breathe easily.

7. Return: Bend knees, come to hands and knees, then stand up slowly. Finish in Mountain, noticing how your body feels.