To start: Begin with 3 to 5 repetitions of each move, no matter how fit you are. When you finish each move, pause and take 3 full breaths. To progress: Take your time with this practice. Add 1 to 2 reps each week, or as you feel ready, and work your way up to 21 consecutive reps of each exercise.
8 of 9 | 5a Dog Vinyasa
Begin on all fours, arms straight, wrists directly under the shoulders, knees directly under the hips. Inhale as you straighten your legs, lifting your tailbone to create an inverted V with your body, tucking your chin in slightly toward your chest and aligning your head and neck with your arms.