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STAND in Tadasana/Samasthiti at the front of your mat. |  |
INHALE. Raise the arms and place the palms together.(Urdhva Hastasana) |
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EXHALE. Bring arms down. Fold from hips to take the hands or fingertips to the floor in a standing forward bend. (Uttanasana) |
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INHALE. Look up. Extend the trunk. Place hands on the floor, bending the knees if necessary.(Ardottanasana) |
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EXHALE. Jump or step back, making the body straight and lower it into press-up position. (Caturanga Dandasana) |  |
INHALE. Slide forward and roll on to the tops of the feet. Lift the body into upward facing dog position. (Urdhva Mukha Svanasana) |
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EXHALE. Turn the feet, lift the hips and push up into downward dog position. (Adho Mukha Svanasana) |  |
INHALE. Look up. Extend the trunk. Place hands on the floor, bending the knees if necessary. (Ardottanasana) |
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EXHALE. Bring arms down. Fold from hips to take the hands or fingertips to the floor in a standing forward bend. (Uttanasana) |  |
INHALE. Raise the arms and place the palms together. (Urdhva Hastasana) |
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STAND in Tadasana/ Samasthiti at the front of your mat. |