Secure the back of your chair against
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the wall or your desk. Sit at the edge
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of the chair and lift through the crown 
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of your head as you take a deep breath.  
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Stretch your legs out in front of you
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with your feet flexed and toes pulled 
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back.  Inhale deeply as you raise your 
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arms overhead. 
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Draw an arc with your fingertips
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as you exhale into the forward fold.
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Keep your chin up, heart leading
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you, and your eyes on your toes.
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Breathe deeply 3 to 5 times.
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Come back up on the inhalation.