Step 1: Prayer Pose
Inhale-exhale as you place your palms flat together and rest your underarms on your chest. Your forearms, wrists, and hands are kept in a straight line.
Step 2: Half Moon Pose to the Right
Inhale as you lower your arms to your sides and raise them over your head in a lateral, circular motion. When your hands meet, press your palms together, thumbs crossed, arms straight, and reach toward the ceiling. Continue by bending to the right, moving your left hip to the left. Your knees are locked, and your thighs and buttocks are tightened. Your weight is distributed equally on both feet. Direct your gaze forward.
Step 3: Half moon Pose to the Left
Inhale as you bend to the left, stretching your arms and side.
Step 4: Standing Backward-Bending Pose
Inhale as you straighten your arms and bend back from the hips. Your legs should be straight, knees locked. The arch extends from the heels of your feet up to your fingertips. Direct your gaze toward the ceiling.
Step 5: Transition Pose 1
Exhale as you return to vertical position. Inhale as you sidestep to the right, bringing straight arms down to shoulder level, parallel to the floor.
Step 6: Standing Legs-Apart Hands-to-Feet Pose
Exhale as you bend forward, knees bent, and grasp your heels or lower legs, straightening your legs while pulling your torso between them. Feel the stretch in your legs, torso, and shoulders.
Step 7: Transition Pose 2
Inhale as you return to a vertical position, with straight arms over your head, palms pressed together, thumbs crossed, at the same time turning your torso and feet to the right (your left foot slightly less).
Step 8: Standing Head-to-Knee Pose to the Right
Exhale as you bend down, left knee locked, directing your forehead toward your right knee. At the same time, try to touch the floor with your fingertips as far ahead of your right foot as you can. Gradually straighten your right leg, keeping your arms and fingers extended. Feel the stretch in your legs, back, shoulders, and arms.
Note: If this is too difficult, you might support yourself with your fingertips resting on the ground on either side of your right foot.
Step 9: Standing Head-to-Knee Pose to the Left
Exhale as you bend forward and down, right knee locked, directing your forehead toward your left knee. At the same time, try to touch the floor with your fingertips as far ahead of your left foot as you can. Gradually straighten your left leg, keeping your arms and fingers extended. Feel the stretch in your legs, back, shoulders, and arms.
Note: If this is too difficult, you might support yourself with your fingertips resting on the ground on either side of your left foot.
Step 10: Standing Hands-to-Feet Pose
Exhale as you bend forward and grasp your heels or lower legs and pull your head and torso close to your legs.
Step 11: Crescent Moon Pose on Right Leg
Inhale as you place your fingertips or palms on the floor beside your feet. At the same time take a big step back with your right, raising your torso and head, briefly assuming the Equestrian Pose. Still inhaling, bring your hands over your head, palms together, thumbs crossed.
Step 12: Squatting Pose with Forward Bending
Inhale as you place your fingertips or palms on the floor and bring your right leg forward equal with your left. Your weight is supported by your toes and fingertips. Your thighs are parallel to the floor. Exhale as you bend forward, bringing your chest as close to your thighs as possible, fully stretching your back.
Step 13: Crescent Moon Pose on Left Leg
Inhale as you place your fingertips or palms on the floor beside your feet. At the same time take a big step back with your left leg, raising your torso and head, briefly assuming the Equestrian Pose. Still inhaling, bring your hands over your head, palms together, thumbs crossed.
Step 14: Downward Dog Pose
Inhale as you place your fingertips back on the floor. Exhale as you step back with your right leg and arch your back from your hips.
Step 15: Downward Dog Pose with Right-Leg Raise
Inhale-exhale as you raise your right leg as high as you can, keeping your knee locked and pointing your foot.
Step 16: Downward Dog Pose with Left-Leg Raise
Inhale-exhale as you raise your left leg as high as you can, keeping your knee locked and pointing your foot
Step 17: Cobra Pose
Inhale as you roll forward, supporting yourself on your toes and palms. Your knees are locked, your thighs and buttocks are tight. Tilt your head back as you look toward the ceiling. The arch extends from your toes to your chin.
Step 18: Squatting Pose
Inhale as you roll back onto your toes with help from your arms. Exhale as you lift your knees from the ground, still supporting yourself with your fingertips.
Step 19: Squatting Pose with Arms over the Head
Inhale-exhale as you raise your arms over your head, palms together, thumbs crossed. Your elbows should be locked, your back straight, and your thighs parallel to the floor. Feel the stretch in your torso, shoulders, and arms.
Step 20: Prayer Pose
Inhale as you stand up, simultaneously bringing your hands to your chest and resuming the Prayer Pose.