 So you go from standing, then you fold, and then you go into a lunge, and then you go to a plank, and you lower down, and you lift up into a cobra or upward dog, and then you put in reverse. You do a lunge, then you do a forward bend, you do a standing stretch, and then you come back to standing. It's one of the better things you can do. It works pretty much the whole body. And then you link your breath into the movement.