Upward forward fold lengthens and alighns the spinal column, and stimulates the nervous system.

 This posture opens the chest and stretches the backs of the legs and the back muscles.

From mountain, exhale into a forward fold.

 Inhale and lift the torso half way up with the fingertips on the floor.

 Keep the back flat and the legs straight.

The chest is open, gently pressing down towards the floor.

 Look forward with the eyes turned up at the ceiling.

 Breathe and hold for 1-4 breaths.

To release: exhale and lower the torso back down to forward fold or step/jump into plank position.

If you cannot keep the back flat with the fingertips on the floor either slide the hands up to the shins or knees or use yoga blocks under the hands.