Insta Keto fold all the way back down inhale halfway lift lengthen your spine exhale high plank to mid plank chaturanga you can always lower down to your belly as well on your inhale upward facing dog lift your knees off the earth move your chest forward exhale downward facing dog lift from your hip hinge let your head follow full breath in full breath out last time inhale look forward exhale step to the top of your mat inhale halfway lift lengthen your spine on your exhale fold bow release your head inhale stand up reach up exhale forward fold all the way back down inhale halfway lift exhale chaturanga lower halfway inhale upward facing dog roll your shoulder heads back exhale downward facing dog take three breaths two more last one all the way out good soften your knees look to your hands on your exhale step all the way to the top of the mat inhale halfway lift lengthen your spine exhale fold release your head bring your feet to touch inhale to chair pose sit back in an imaginary chair and reach your arms up next to your ears let the weight sink down into your heels and back into your sit bones lengthen up through your spine so whenever
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