Stand with your feet hip distance apart, spine straight, knees unlocked, shoulders relaxed, and tailbone slightly tucked. As you inhale bring your arms up to the sky and as you exhale release them to your sides.
(On an inhale, you may bring your arms up, hold on to your wrist and gently stretch your arm to one side, bending slightly at the waist. Repeat on the other side.)
From mountain pose, take a deeper bend in your knees if needed, and fold forward over your legs and letting your hands hang loosely toward the floor or holding on to opposite elbows, just letting the body hang down like a rag doll as you breathe into the back. Feel free to bend your knees as much as you need to. After a few minutes, allow your body to roll up to standing, very slowly, one vertebrae at a time.
Begin on all fours, placing your wrists directly below your shoulders and your knees under your hips. As you inhale, gently arch your spine, starting from your tailbone and gradually moving up to the neck, turning your gaze toward the sky. As you exhale, round the spine and drop the head, drawing your gaze to your navel. Repeat 10-15 times at your own pace, following the movements of your breath.
Following cat-cow pose, allow your knees to drop back to the floor, spreading them wide and letting your belly rest between the thighs. Your arms can either stretch directly in front of you, palms facing down, or can be drawn back alongside your thighs, with your hands facing up. Rest in this pose for several minutes, following the sensations of your breath.
Lie on your back with your knees bent and your feet flat on the floor. Stretch your arms out to your sides if this is comfortable. Gently drop your knees to your left side and turn your head to your right. Repeat on the other side.
Complete your movement practice by coming to rest on your back, with your arms alongside, but slightly away from the body, palms facing upward, and the feet falling out to either side. Allow your body to be heavy against the floor and allowing your breath to be natural. Remain in this pose for 5-10 minutes, staying present and aware to the experience of your body and mind.