adjust the heat in the body
From a sitting position on your heels, rise up and lift out of your hips, reaching back to grab your ankles. Tilt the hips just slightly, allowing you to engage the core to help the bend so that you aren't crunching your lower back. Drop the head back. Breathe deeply and hold the pose until the timer goes off (3 minutes).
Inhale, then exhale and relax out of the backbend to sit on your heels with the spine straight. Stay here until the timer goes off (3 minutes).
Lean forward until your forehead rests on the floor. Let your arms relax on the ground, out by your legs, palms up. Rest here until the timer goes off, then inhale up slowly.