8. Downward Facing Dog (Adho Mukha Svanasana): Tuck your toes under your feet, press your palms into the floor and lift your hips up, extending your tailbone toward the ceiling. Push your heels back and slightly down toward the mat. They do not have to touch the ground. Allow your head to drop so that your neck is long. Stay here for a few deep breaths.  

9. Standing Forward Bend (Uttanasana): Slowly move your hands to your feet, and release the muscles in the neck and shoulders. Also release the weight of your head and allow your legs to be straight. 

10. Cross your forearms. Place your right hand in front of your left upper arm and weave your left arm behind your right upper arm. Press your heels into the floor and extend your tailbone up to the ceiling. Shake your head back and forth to release your neck. Stay here for at least three breaths before releasing the arms from the crossed position.

11. Mountain Pose (Tadasana): Bend your knees, pull your stomach toward your back and roll your body up.

12. Upward Salute (Urdhva Hastasana): Extend your tailbone down. Inhale here and place your hands together at chest level. 

13. Standing Forward Bend (Uttanasana): Slowly move your hands to your feet, and release the muscles in the neck and shoulders. Also release the weight of your head and allow your legs to be straight.

14. An additional option is to bend the knees slightly to place one palm flat on the floor or onto a block or anywhere on your leg other than your knee and raise the opposite hand over the head. Try to align the shoulders, slightly twist and look up following the length of the extended arm. Do this on both sides. 

15. Child’s Pose (Balasana): Softly come to your knees in a kneeling position. Extend your hands forward in front of you. Allow your torso to relax down and back onto your thighs. Allow space between your knees  and the toes to touch. If possible, allow the buttocks to touch the  heels of your feet.