Stand with your feet
together and your arms
lengthening at your sides.
This is Samasthiti.
I: Inhale, bend your knees,
lift your arms overhead
bringing your palms
together. Look toward your thumbs.This is
2: Exhale, fold forward at
your hips, placing your
hands on the floor on
either side of the feet. This is Uttanasana.
3: Inhale, lift and open your
chest. Look forward,
leaving your hands on
the floor.
4: Exhale, jump back. Bend your elbows to lower your body so that it is parallel to the floor. Look forward.This is Chaturanga.
5: Inhale, roll over on your toes and push your body into up-facing dog.This is Urdhvo Mukha Svanasana.
6: Exhale, press your hips up and broaden your shoulders to move into down-facing dog. Hold for five breaths.This is Adho Mukha Svanasana.
7: Inhale, turn your left heel in and step your right foot forward between your hands. Lift your torso and take your arms overhead, palms together. Look up.
8: Exhale, lower your hands to the floor and step back into Chaturanga. lowering your chest and lifting
your gaze.
9: Inhale, roll on to the tops of your feet, push your chest forward, draw your shoulders back and down. Straighten your arms in up-facing dog.
10: Exhale, press your hips back and up and roll over your toes into down-facing dog.
13: Inhale, roll forward onto the tops of your feet straightening
your arms and lifting your chest in up-facing dog.
I I: Inhale, turn your right heel in and step your left foot forward between your hands. Lift your torso and take your arms overhead, palms together. Look up.
12: Exhale, lower your hands to the floor on either side of your left foot and step back. Lower your chest to the floor and look forward.
14: Exhale, draw your hips back into down-facing dog, broaden your shoulders and stay for five deep breaths.
15: Inhale, look at the space between your hands and jump forward to land your feet here. Keep your chest open. Gaze at horizon level.
16: Exhale, fold forward at your hips and draw your nose toward your shins.
17: Inhale, bend your knees, lift your body with your
arms overhead and your palms together. Look at your thumbs. Exhale, come back to Samsthiti.
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together and your arms
lengthening at your sides.
This is Samasthiti.
I: Inhale, bend your knees,
lift your arms overhead
bringing your palms
together. Look toward your thumbs.This is
2: Exhale, fold forward at
your hips, placing your
hands on the floor on
either side of the feet. This is Uttanasana.
3: Inhale, lift and open your
chest. Look forward,
leaving your hands on
the floor.
4: Exhale, jump back. Bend your elbows to lower your body so that it is parallel to the floor. Look forward.This is Chaturanga.
5: Inhale, roll over on your toes and push your body into up-facing dog.This is Urdhvo Mukha Svanasana.
6: Exhale, press your hips up and broaden your shoulders to move into down-facing dog. Hold for five breaths.This is Adho Mukha Svanasana.
7: Inhale, turn your left heel in and step your right foot forward between your hands. Lift your torso and take your arms overhead, palms together. Look up.
8: Exhale, lower your hands to the floor and step back into Chaturanga. lowering your chest and lifting
your gaze.
9: Inhale, roll on to the tops of your feet, push your chest forward, draw your shoulders back and down. Straighten your arms in up-facing dog.
10: Exhale, press your hips back and up and roll over your toes into down-facing dog.
13: Inhale, roll forward onto the tops of your feet straightening
your arms and lifting your chest in up-facing dog.
I I: Inhale, turn your right heel in and step your left foot forward between your hands. Lift your torso and take your arms overhead, palms together. Look up.
12: Exhale, lower your hands to the floor on either side of your left foot and step back. Lower your chest to the floor and look forward.
14: Exhale, draw your hips back into down-facing dog, broaden your shoulders and stay for five deep breaths.
15: Inhale, look at the space between your hands and jump forward to land your feet here. Keep your chest open. Gaze at horizon level.
16: Exhale, fold forward at your hips and draw your nose toward your shins.
17: Inhale, bend your knees, lift your body with your
arms overhead and your palms together. Look at your thumbs. Exhale, come back to Samsthiti.
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