Position 12 – Exhale
Prayer Pose
Pranamasana
- Join the palms together above the head.
- Bend the elbows and bring the hands down to rest in front of the sternum.
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Position 11 – Inhale
Raised arms pose
Hasta Utthanasana
- Take the hands to the hips.
- Align the spine and neck.
- Keep the knees bent, rotate from the hips, engage the core muscles and raise the head and torso upright.
- Stretch the arms to the ceiling, hands shoulder width apart.
- Extend and lengthen the spine, torso, head and arms upward.
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Position 10 – Exhale
Hand to foot pose
Padahastanana
- Bring the right foot forward next to the left foot.
- Bend the knees as much as required so that the abdomen comes in contact with the thighs.
- Lower the forehead towards the shins.
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Position 9 – Inhale
Equestrian Pose
Ashwa Sanchalanasana
- Lower both knees to the floor.
- Step the left foot between the hands and adjust the position so that the left shin is at a 90 degree angle with the floor.
- Press the pelvis down and lengthen the spine.
- Draw the shoulder blades together slightly to open in the chest.
- Keep the head in line with the spine and direct the gaze ahead.
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Position 8 – Retain out
Mountain pose
Parvatasana
- Raise the buttocks and lower the head between the arms so that the body forms a triangle.
- Lift the tail bone up, lengthen and straighten the arms and spine.
- Keep the knees soft and relax the heels towards the floor.
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Position 7 – Exhale
Cat Stretch Pose
Marjariasana
- Lower the head, arch the back, take the belly button toward the spine and tuck the tail bone under.
- Contract the abdomen releasing all the oxygen.
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Position 6 – Inhale
Cat Stretch Pose
Marjariasana
- Lower the knees to the floor.
- Raise the head, open the chest, lower the spine and lift the tail bone.
- Expand the abdomen, fill the lungs and stretch the whole front body.
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Position 5 – Exhale
Mountain pose
Parvatasana
- Lower the palms to the floor.
- Keep the right foot still and step the left foot back to beside the right.
- Simultaneously, raise the buttocks and lower the head between the arms so that the body forms a triangle.
- Lift the tail bone upwards, lengthen and straighten the arms and spine.
- Keep the knees soft and relax the heels towards the floor.
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Position 4 – Inhale
Equestrian Pose
Ashwa Sanchalanasana
- Extend the right leg back and lower the knee to the floor.
- Keep the left foot between the hands, ensure the left shin is at a 90 degree angle with the floor.
- Press the pelvis down and lengthen the spine.
- Draw the shoulder blades together slightly to open the chest.
- Keep the head in line with the spine and direct the gaze ahead.
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Position 3 – Exhale
Hand to foot pose
Padahastanana
- Take the hands to the hips.
- Keep the back and head aligned whist folding forward from the hips.
- Bend the knees as much as required to bring the abdomen in contact with the thighs.
- Lower the head towards the shins and place the hands to the floor either side of the feet.
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Position 2 – Inhale
Raised arms pose
Hasta Utthanasana
- Raise the arms, separate the palms and position the hands forward, shoulder width apart.
- Extend and lengthen the spine, torso, head and arms upwards.
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Position 1 – Exhale
Prayer Pose
Pranamasana
- Stand with the feet together at the front of your space.
- Bend the elbows and join the palms in front of the sternum.
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