By not staying too long in the down position, you are able to keep that flow going. Also, it doesn't hurt in the shoulders, as much. We'll repeat this movement, doing about three more of them. Exhaling when you go down, push through the front heel and come back up. Then let the arms drop to the side, all the way down and hold that pose for one breath. You see the positioning of her legs, left leg forward and right leg back. Then we'll step it back together. She'll take a deep breath while lifting her arms up and exhale as she brings them down. Then, of course you are going to step back with the left leg. The left foot is out slightly. You'll continue to do the exact same thing. You'll take the arms up. The right knee is in front and in line with the ankle. Then she'll exhale and forward fold. She'll will come right back up by pushing through the heel. If your shoulders do begin to hurt a lot, just loosen the elbows a little bit. Let the hands drop and hang. As you come up, take a deep inhale. You want that energy to come into the body. Exhale, push through the heel and bring it back up with an inhale. Allow your arms to drop to the side and exhale. Repeat this two or three times.