Next pose includes the transition to the pose, and the pose itself. Start out in Tadasana, exhale all of the air out, reaching down towards the ground.
Inhale, filling your ribcage and lift your arms up and overhead, look up at your finger tips. Keep your shoulders integrated, so your shoulders go down your back as you continue reaching up.
If your hands don't touch comfortably, keep them shoulder width apart. (Now the fun part is to try and remember to do this all in one, long inhale!)
Exhale, bring your arms down and out and hinge at the hips, keeping your back flat until you can't any longer. Fold forward, bending your knees as much as you need too so your hands touch the floor. Drop the head, relaxing the neck.
Inhale, come up half way to a straight back, finger tips to the floor. Keep your core strong
This next step can be the hardest for some because you are doing all of this on an exhale. But you can do it. Here is what you're going to do. Exhale slowly, step back into high plank.
Stack your wrists under your shoulders and spread your fingers as wide as they go.
Roll forward on your toes, lower down keeping your elbows by your side. Lower down half way, keep you body as aligned as possible (because I have that nice little bubble butt, it doesn't look like I have my hips in line with my shoulders. But I really do. Pinky promise.)
If you need too, come down to your knees. It is better to keep your alignment than keep your ego puffed. Coming down to your knees will build strength. Eventually you will be able to stay on your toes. Its all good. Celebrate where you are now.
As I worked on this posture, sometimes I would just do a set of chaturangas. Its what helped me build strength, and chaturanga is the basis for a lot of other fun postures (like inversions!)
Some modifications: If you have wrist problems, curl your hands into fists. If you have shoulder issues, don't go down as far. Like I said, coming down to your knees is always an option.
Let me know if you have any questions! I'll answer all that I can.