Transition: Come to hands and knees. Round your back into cat stretch, reverse to dog stretch by lifting your chin and swaying your back, and into cat stretch again.

Step 15a: Step the right foot forward between your hands, and the left foot back into a lunge (iliopsoas stretch!). Press the hips down and through the left heel, shoulders away from the ears, float the head and engage the pelvic floor.

Step 15b: Move the right hand inside your right foot, and open the right knee to stretch the inner hip.

Step 16: Put the right thigh down on the floor and draw your right foot toward your butt. Reach back for the foot/ankle/pant leg, or not. Keep the thigh down on the floor, not the knee joint. Put the foot back down being very careful of your knee.

Step 17a-b: Find a safe way to sit down. You may be able to roll over onto your right butt and down, or the transition may be more involved. Sit with the right leg bent in, left leg stretched open in half of a V. Stretch toward the left leg for an inner thigh stretch.

Step 17c: Open the right leg to complete the V. Stretch to both sides and the middle; feet pointed and flexed; both hands reaching for the foot and with the top arm reaching up and over to stretch the ribs. The pelvic floor is always engaged.

Step 17d: Bend the left foot in, reach to the right foot for the inner thigh stretch.

Step 18a: Return to the lunge/iliopsoas stretch, with the left foot between your hands. Pelvic floor engaged, lats keeping shoulders low, press through hips and right heel.

Step 18b: Move your left hand inside your left foot and open the left knee to stretch the inner hip.

Step 19: Put the left thigh down on the floor and draw your left foot to your butt- return to the quad stretch. Reach back for the foot/ankle/pant leg, or not. Keep the thigh down on the floor, not the knee joint. Put the foot back down being very careful of your knee.

Step 20: Step back with the left foot, and lift your butt up to the sky, pushing your shoulders up to the sky, into the Inverted V/Down Dog stretch. Walk in place to stretch your hamstrings, push both heels down, lift onto your toes, push both heels down.

Transition: Walk hands and feet together and hang in rag doll. Balance your weight between 10 toes and 2 heels. Roll up slowly and rejoice. You’ve exercised!