THUNDERBOLT ARMS EXTENDED
Have a seat on heels with toes curled under—torso upright.
Bring knees together, ankles as close together as possible (more doable: separate knees as much as needed and/or lean forward, lift hips, and place hands on floor in front of knees).
Interlace fingers, extend arms overhead, point palms up.
Lift chin slightly, look straight ahead.
Squeeze knees in.
Press tailbone down, tone abdomen, move ribs back.
Lift chest, stretch spine.
Extend shoulders up, back.
Relax jaw, soften eyes, notice breath.