1. Ankles and Feet Alternate between pressing the ball of your foot into the floor as you spread your toes and lift your heel, feeling a deep opening in the bottom of your foot; and lowering your heel back to the floor, feeling an opening in your calf as you raise the ball of your foot and your toes. Match the movement to your breath: Raise your heel as you inhale, lower it and raise the ball of your foot and toes as you inhale.
2. Spine Cross one leg over the other, thigh on top of thigh. Take the opposite hand to the top knee. As you inhale, lengthen through the crown of your head. As you exhale, turn towards your top leg with your entire torso and look over your shoulder.
3. Shoulders Gently draw both shoulders forward as you tuck your chin on your exhale. On your inhale, send both your shoulder blades down and back, drawing them together behind you as you raise tall through the crown of your head.