From Tadasana, Mountain pose, inhale and then exhaling bend the knees, lengthen the tailbone down towards the ground. Keep the outer thighs rolling in and bend at the hips. Raise the arms parallel to the floor, keeping the shoulders moving down the back and away from the ears. Keep the head level.
Inhale, press the floor with the feet and come back up to Tadasana.
Those poses can be done before if you wish as a bit of a warm up.