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 straight, outstretched legs.
Hold, then roll back on the spine to get into the plow pose. With your legs fully extended, gently 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 or, alternatively, you can gently support your lower back with your hands (your elbows should still be grounded). To get out of plow, slowly lift your legs back over your head and lower your back down to the ground, one vertebra at a time.
Now, bring your knees to chest for three rolls on the spine to come to chair pose. You're essentially trying to use the momentum of rolling to get to your feet without using your hands. Once in chair, you'll "sit" with your butt down and your knees bent, thighs and core engaged. Reach your arms up next to your ears.
Stand up straight. That's it!
Reminder: Don't try any new poses without the supervision and guidance of a yoga professional.
Next up: These workout moves can boost your metabolism.