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Begin lying in your stomach, palms place under your shoulders, elbows pull close to the body and pointing toward your feet. Your legs are together or no more than hip with depart. Lengthen through the crown of your head and your feet, press the pubic bone into the floor as you left your head neck, shoulders and hands off the floor engaging the lower back this is cobra one, your gaze is down at the floor and your head is align with your spine.
Press the palms into the floor and lift from the belly button up into cobra two. Your gaze is forward on the floor in front of you, continue pressing through the palms as you lift from your pubic bone up into cobra three. Your hip bones remain on the floor your chest is open, your elbows are in close to the body, lift through this turn on. Your shoulders are relaxed and down, your gaze is forward.
Release rolling your toes so down to the floor, extend your arms along side your body on the floor, palms facing down inhale lengthen through your fingertips, toes in front of the head.
Press enter your pubic bone and lift your arms, legs, and torso off the floor into both one. Your head follows the extension of your spine gaze is down and slightly forward. Your legs are either together or hip with apart and your toes are pointed. Sweep your arms forward in front of your head, palms facing each other into both two, continue extending through the crown of your head and your feet. Sweep your arms behind your back into lies the fingers, palms together, squeezing the shoulder blades together into both three and opening the chest.
Lift your head, your gaze is forward and slightly up. Press your hips back to your heels into extended child pose, your arms are stretch forward along the floor palms facing down. Curl your toes under, spread your fingers wide and press enter the palms at the base of your fingers. On an exhale lift your hips and tale bone up into down ward facing down, straighten and lengthen your spine by pressing your chest towards your thighs.
Pull your shoulder blades down and out. Press through your heels and straighten your legs without losing the straight flat back. Jump or step your feet back with toes curled under and come into push up position. Straighten you arms and drop your hips towards the floor but keep the thighs from touching the floor. Pull your shoulders back and press out through your chest and the upward down. Drop your knees to the floor, cross your ankles and press your hips back to sit on your buttocks extending your legs forward. Draw your right foot up and place the sole of the right foot on the floor to the outside of the left knee, wrap the inside of your left elbow around the right knee as you extend your right arm forward to shoulder height. Inhale, press through your sits bones and crown of your head. Exhale beginning the spinal twist deep in your hips and abdomen as you sweep the right arm around to the right.
Place your right palm on the floor at the base of your spine continue the twist with your head and look out over your right shoulder, release inhaling bring your right arm up and unwind the twist following the right hand with your gaze as you return your torso to center. Extend your right leg forward, draw the left foot up placing the sole of the left foot on the floor outside of the right leg. Wrap the inside of your right elbow around the left knee as you extend your left arm forward to shoulder height, inhale. Press through the sits bones and the crown of the head, exhale beginning to twist at the base of your spine as you sweep the left arm around to the left. Place the left palm on the floor at the base of the spine, look out over your left shoulder, release inhaling bring the left arm up, and rotate the torso back to center. Extend both legs forward flexing the feet.
On the inhale extend your arms forward and continue lifting them over head as you exhale hence forward from your hips lengthen your torso over your legs. Round your back and drop your head only in releasing at the end of the stretch. Inhale your torso back to a vertical position place your hands slightly behind either hip finger facing forward, press in to your palms as you lift to your hips and entire body into the inclined plane. Toes are pointed your body forms a straight diagonal line release gently letting your weight down in coming in to the relaxed pose. Turn your palms up and let your feet fall out.
To you Yahweh, I lift up my soul. As you lie back now and relaxed pose with up turned hands, the openness of your body eloquently expresses and add atode of confidence and trust in God.
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