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From table position, bring your shoulders directly over your wrists, tuck your toes
under, expand the sideways line so it gets long and then melt your heart. With the heart
melted, tuck your toes, inhale, lift your hips and stretch back downward facing dog.
With your next breath, inhale, come forward to plank pose so in plank pose keep the hips
in line with the shoulders so instead of dropping down, lift the tops of the thighs up, scoop
the tail bone, expand the inner body and then melt your heart so the shoulder blades come
in to the upper back. Now take your knees to the floor, bend your elbows out to the
sides and slide your heart forward, keeping the heads of the arm bones lifted upcoming
all the way down to the Earth. From here clasp your hands behind your back, draw the heads
of the arm bones to the sky and then expand with fullness lifting the heart up away from
the floor. Then release and you can turn one cheek and just rest.