From Happy Baby Pose, rock yourself up and extend the legs wide in a straddle position.
Slowly hinge at your hips, lowering your torso toward the floor. Fold as far as you need to feel a nice stretch in your back and hamstrings. Don’t worry about folding your body completely in half, unless this is comfortable for you.
Stay like this for five deep breaths, resting the hands on the legs, toes, or floor in front of you.
From Seated Straddle, come onto your belly. Bend your knees, and hold onto the inside or outside edges of your ankles.
Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet.
Lift your feet as high as you can, and shift weight forward, so you’re resting on your navel instead of on the pubic bone.
Hold for five deep breaths.
From Bow Pose, release the ankles and extend the arms and legs, lifting your feet and hands as high as you can, breathing deeply for five breaths.
Lower the hands and feet, and work your way back to Down Dog, repeating this 17-pose sequence on the left side.