STEP 1. Pranamasana ( Prayer Pose )
Come to the front of your mat keep your feet together balance your weight equally on both the feet tuck your tailbone in just expanded shoulders relaxed keep your gaze neutral as you breathe.
Lift both the arms up from the sides as you exhale come into Prayer position hands together in front of the chest arms parallel to the floor as you can see here.
STEP 2. Hasta Uttanasana ( Raised Arms Pose )
As you breathe in, now lift the arms up and back keeping the biceps close to the years may push the pelvis forward a little bit, if you’re feeling strong in the neck then you may drop your head back.
Make sure you’re reaching up with the fingers rather than trying to bend backwards remember in this position the effort is to stretch the whole body up from the heels to the tips of the fingers as you can see here.
STEP 3. Hasta Padasana ( Standing Forward Bend )
As you exhale bend forward from the waist keeping the spine erect and as you exhale. Now Completely bring the hands down to the floor beside the feet you may bend the knees if necessary.
Bring the palms down to the floor, now with the palms on the floor make a gentle effort to straighten the knees. it’s a good idea to keep the hands fixed in this position and not move them henceforth till we finish with the sequence as you can see here.
STEP 4. Ashwa Sanchalan asana (Equestrian Pose)
Breathe in taking your right leg as back as far back as possible bring the right knee to the floor look up, make sure that the left foot is exactly below the left knee.
If they’re not aligned you may take your right leg back a little bit in this position. Make a gentle effort to push the hips down towards the floor and look up as you breathe in as you can see here.
STEP 5. Phalak asana (Plank Pose)
Take the left leg back, the whole body must be in a straight line. Make sure you’re not taking the hips up or down. Make sure the arms are perpendicular to the floor see here.
STEP 6. Shishu asana (Child Pose) or Ashtanga Namaskar
The shoulders above the hands, bring the knees down to the floor. Take the hips back, slightly slide forward chest and chin on the floor make sure the hips are raised up a little bit.
The two hands and the two feet to knees, chest and chin on the floor. Since eight parts of the body are touching the floor is also called the Ashtanga Namaskar see here .
STEP 7. Bhujang asana (Cobra Pose)
Keeping the hands and feet where they are slide forward, raise the chest up, into Bhujangasana the Cobra posture.
In this posture is okay to keep the elbows bent but keep the shoulders away from the ears. Look up as you inhale make a gentle effort to push the chest forward as you exhale. Make a gentle effort to push the navel down and tuck the toes under.
Make sure you’re doing as much as you can do not force it see here.
STEP 8. Adho MukhaSvan asana (Downward-Facing Dog)
As you exhale lift the hips up, lift the tailbone up and bring the chest downwards.
On the downward, do make a gentle effort to press the chest down towards the floor. Keeping the heels down, make a gentle effort to lift the tailbone up. Going deeper into the stretch breathing in see here.
STEP 9. Ashwa Sanchalan asana (Equestrian Pose)
Bring the right foot forward in between the two hands. Now left knee down to the floor, press the hips down lookup.
Make sure the right foot is directly below the right knee and the right calf perpendicular to the floor.
In this position make a gentle effort to push the hips down towards the floor see here.
STEP 10. Hasta Padasana (Standing Forward Bend)
As you exhale bring the left foot forward keep the palms on the floor.
You may bend the knees if necessary, now keeping the hands on the floor make a gentle effort to straighten the knees.
See if you can touch your nose to the knees, keep breathing as you can see here.
STEP 11. Hasta Uttanasana (Raised Arms Pose)
As you breathe in roll the spine up, hands go up and when backwards a little bit, pushing the hips forwards a little bit.
Make sure you keep the biceps by the side of the ears, more effort to stretch up rather than stretching backwards as you can see here.
STEP 12. Pranamasana (Prayer Pose)
As you exhale first straighten the body bring the arms down and relax in this position.
observe the sensations for the sake of completeness as you can see here.