“Mindful breath is the key,” Acoff said. “Inhale fully through the nose, filling up the lungs, and exhale fully through the nose. This is called ocean breath or ujjayi breathing.”
Keep it going throughout the entire sequence.
Start in forward fold: Standing with your feet planted on the ground and your legs straight, hinge at your hips so that your fingertips reach toward the floor and your nose meets your knees.
Sit on your backside and lie back for bridge or wheel pose. If you’re opting for bridge, bend your knees, plant your feet on the ground and lift your hips. Tuck your shoulder blades, plant your arms, and hold. (Only go for wheel if it’s in your practice already.)
Come back to sitting with your legs forward and press up into an upward plank. Hold yourself up and position your hands directly underneath your shoulders (fingers facing your feet). Lift the rest of your body and let your head fall back. Come back to sitting and fold forward for seated forward bend. You’re simply draping the top half of your body over your outstretched legs.
Hold, then roll back on the spine to get into the plow pose. With your legs extended, swing them over your head so that your toes touch the ground behind your head. Your torso should be perpendicular to the floor, and your arms are either grounded on the floor in front of you.