Start
Come to all fours.
Set the knees
Open the knees wide.
Big toes touch behind you.
Sit back
Bring the hips back toward the heels.
Fold
Walk the hands forward and let the chest soften down.
Rest the forehead on the mat (or on a block/cushion).
Stay
Breathe through the nose.
Let the back broaden. 
Come out
Press into the hands and return to all fours.

Downward-Facing Dog with Heel Raises
From Downward Dog, lift both heels up, then slowly lower them down.
You can repeat this a few times to warm up the feet and ankles.

Downward-Facing Dog with Hamstring Stretch
From Downward Dog, bend one knee while keeping the other leg longer.
Switch sides slowly to ease into the backs of the legs.

Three-Legged Downward-Facing Dog
From Downward Dog, lift one leg up behind you.
Hips stay level. The spine stays long.
Lower the leg and change sides.

Revolved Downward-Facing Dog
From Downward Dog, lift one hand and reach it toward the opposite leg.
Twist gently through the torso, then return and change sides.

Start
Come to all fours.
Hands under shoulders, knees under hips.
Set the feet
Tuck the toes under so the balls of the feet press into the mat.
Lift the hips
Press the palms into the mat and lift the hips up and back.
Bend the knees
!!!!Let the knees stay bent if needed.
This is completely fine.
Spine comes first
Push the floor away with the hands.
Lengthen the spine.
The chest moves gently toward the thighs.
Settle
Head and neck relaxed.
Gaze soft.

tuck the toes under - podwiń palce stóp
press the palms - dociśnij dłonie
push the floor away - odepchnij podłogę
settle - pozwól sobie się osadzić; uspokój się w pozycji

Start in Box
Come onto all fours.
Hands under shoulders, knees under hips.
Spread the fingers and ground through the palms.
Inhale - Cow
Lift the chest and ribcage.
Let the belly soften.
Tilt the tailbone up.
The gaze lifts gently, eyes soft.
Exhale - Cat
Pull the belly in and up.
Round the spine toward the ceiling.
Let the head drop, neck relaxed.
The gaze moves toward the belly.
Flow
Move slowly between Cow on the inhale and Cat on the exhale.
Let the breath lead the movement.
Stay
Continue for a few calm breaths.

Start
Sit comfortably in a cross-legged position.
​Inhale
On an inhale, grow tall through the spine.
Set the first hand
Place one hand on the opposite knee.
Set the second hand
Place the other hand on the floor behind you, close to your hip.
Exhale
As you exhale, gently twist your upper body toward the hand behind you.
Stay
Sit tall. Breathe through the nose. No forcing.
Come back
On an inhale, slowly return to the centre.
Repeat on the other side.

Start in Sukhasana
Sit comfortably with your legs crossed. Ground your sitting bones. Rest your hands on your thighs or in your lap. Take one or two steady breaths to settle.
Inhale 
On an inhale, grow tall through the spine. 
Exhale 
As you exhale, fold forward from the hips. 
Hands and support
Place your hands on the floor, forearms down, or on blocks in front of you - wherever the body allows without strain.
Soften and stay
Once you’ve reached your edge, allow the head and neck to release. 
Come back up
Press lightly into the hands, engage the core, and roll the spine up gradually to return to Sukhasana.