Vinyasa to seated movements

1. Stand in the Mountain pose.
2. Breathe in, and stretch your arms forward and up over your head. Keep the palms of your hands together, and look toward your thumbs.
3. Breathe out, let your upper body fall forward, and place your palms on the floor directly in front of your feet. If you need to, keep your knees slightly bent. Draw your shoulder blades into your body so that your shoulders are far from your ears, with your head facing down toward the floor.
4. Breathe in, open your chest, and stretch your head upward, keeping your hands on the floor.
5. Breathe out, step or jump a leg’s length back, and come down to the Plank.
6. Breathe in, and rise up to the Upward-facing dog.
7. Breathe out, roll over on your toes, and raise your hips. Place your feet on the floor, and rise up to theDownward-facing dog with your hips up and back and your head facing downward.
8. Breathe in, bend your knees, and jump or step forward to seated position with legs crossed.
9. Here begins the seated sequence. The starting position is sitting with hips parallel, back straight, active extended legs, and feet together.