Posture: Lie on your back with your legs stretched out straight and your body relaxed. Raise the left arm up to 90 degrees and the right leg up to 90 degrees.

Movement: Hold the position while you raise and lower your head as fast as you can.

Posture: Still on your back, place both hands under your lower back for support. Lift both legs up to 90 degrees.

Movement: Rapidly move the legs in and out, criss-crossing them.

Posture: Lie on your back, with your arms by your sides.

Movement: Lift your left leg up to 90 degrees. and then bring your right leg up to 90 degrees. Bring your left leg over your head to touch the ground behind you. Then lower both legs back down so that you are once again lying flat.

Posture: Lie on your back with your arms by your sides.

Movement: Repeat the previous exercise, but change the leg that touches the ground behind you. In this exercise bring the right leg up to 90 degrees and then bring the left leg up to 90 degrees. Then bring the right leg over to touch the ground behind the head. Then lower both legs back down so that you are once again lying flat.

Posture: Sit in Easy Pose and lock your hands behind your lower back. Bend forward, touching your forehead to the floor, and raising your arms up behind you into Yoga Mudra.

Movement: Sit up straight as you lower your arms. Continue bowing up and down. Move quickly.

Posture: Come onto the hands and knees. The hands are shoulder-width apart, fingers facing forward, knees directly under the hips.

Breath & Movement: Inhale and the tilt the pelvis forward, arching the spine down, head and neck stretched up. Exhale and tilt the pelvis the opposite way, arching the spine up, pressing chin to chest. Breath powerfully.

Posture: Sit in Crow Pose and lock your hands on top of your head.

Breath & Movement: Inhale and rise up to standing, exhale and squat back into Crow Pose. Maintain your balance with your elbows. Move fast.

This exercise adjusts the ribs if you can do it correctly and quickly.

Posture: Lie on your stomach with your arms by your sides.

Movement: Use your navel to press your hips into the floor and raise your chest up off the floor without using your hands. Pull the shoulder blades away from your ears to help lift the chest. Move quickly up and down.

Posture: Lie on your stomach. Reach back and grab your left leg with both hands.

Movement: Raise and lower your chest while holding onto your left leg. Move fast. Continue for 20 seconds.

Change legs and repeat the movement while holding the right leg with both hands. Move fast. Continue for 20 seconds.

Posture: Still on the stomach, come into Cobra Pose. Place the hands under the shoulders, palms on the ground. Lift us starting with the head, then the chest. Keep the hips on the ground and legs together.

Movement: Lower yourself back down to the ground. Continue lifting up into Cobra and lowering yourself back to the ground. Move fast and feel free.

Posture: Quickly lie on your back, lock your arms around your knees and bring your nose to your knees.

Movement: Roll from side to side. The roll is from left to right, not from head to hips.

This long sleep time is a required part of this set.

Posture: Lie down flat on your stomach with your arms by your sides, palms facing up. Go to sleep.