Moordhasana

Preparation

Stand upright with a straight spine, relaxed shoulders, arms at your sides, feet together. Inhale, exhale, and relax.

Getting into position

Step your feet (one at a time) as wide apart as comfortable, keeping toes pointing forward. Roll the shoulders backward, bring hands behind the back; hold the wrist or interlock the fingers. Rotate your palms inward toward your hips and then face your palms down (inside of elbows facing toward your back). Inhale. Exhaling, bend forward from the hips with a flat back and raise your arms up (adjusting the shoulders as needed). Keep your head at the same height as your spine (parallel to the floor). Raise your hands up more. Slide your feet out slightly wider if needed. Inhale. Exhaling, press away through the palms to help lengthen the spine, lower the crown of the head to the floor, raise the arms up farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, activate your leg muscles for stability, slowly raise your torso upright. Exhaling, relax your shoulders, release hands. Stand up into starting position. Inhale, exhale, and relax.