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Position 14 – 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 13 – Inhale

Raised arms pose

Hasta Utthanasana

  • Align the spine and neck.
  • Keep the arms and back straight, engage the core muscles, rotate from the hips and raise the head and torso upright.
  • Simultaneously extend the arms out to the sides to form a large circle, symbolizing the full moon.
  • Stretch all the way up then arch the arms, head and torso back.

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Position 12 – Exhale

Hand to foot pose

Padahastanana

  • Bring the right foot forward, next to the left foot.
  • Straighten both legs.
  • Bring the abdomen in contact with the thighs and draw the head toward the shins.

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Position 11 – Retain in

Half moon pose

Ardha Chandrasana

  • Raise the hands from the ground and join the palms together in front of the sternum.
  • Once balanced lift the arms above the head and simultaneously, arch the back and gaze up.
  • Hold for a few seconds then extend the arms out to the sides of the body and lower the hands to the floor beside the front foot.

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Position 10 – Inhale

Equestrian Pose

Ashwa Sanchalanasana

  • Step forward with the left foot, bend the knee and position the foot between the hands.
  • Simultaneously lower the right knee to the floor.
  • Keep the left foot between the hands and lunge forward.
  • Press the pelvis down and extend the body up and back as far as is comfortable.
  • Lift the palms from the floor and come up onto the fingertips.
  • Draw the shoulder blades together slightly to open in the chest.
  • Engage the neck muscles and lift the chin and gaze up.

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Position 9 – Exhale

Mountain pose

Parvatasana

  • Keep the hands and feet in the same position.
  • Push down through the hands and toes.
  • 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 8 – Inhale

Cobra pose

Bhujangasana

  • Keep the hands and feet in the same position.
  • Slide the chest forward and raise the head.
  • Simultaneously lower the hips and pelvis to the floor.
  • Keep the pubic bone on the floor and straighten the arms to a comfortable position.
  • Lengthen and stretch the spine into a backwards curve, directing the gaze upward.

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Position 7 – Retain out

Eight point salute

Ashtanga Namaskara

  • Keep the hands and feet in the same position.
  • Lower the knees chest and chin simultaneously to the floor, allow the heels to rise, the balls of the toes remain in contact with the floor.
  • Keeping the chest between the hands tuck the elbows into the sides of the body.

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Position 6 – 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 5 – Retain in

Half moon pose

Ardha Chandrasana

  • Raise the hands from the ground and join the palms together in front of the sternum.
  • Once balanced lift the arms above the head and simultaneously, arch the back and gaze up.
  • Hold for a few seconds then extend the arms out to the sides of the body and lower the hands to the floor beside the front foot.

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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

  • Straighten the back, head and arms and bend forward from the hips.
  • As the body folds forward, simultaneously stretch the arms out to the sides to form a large circle, symbolizing the full moon.
  • Bring the abdomen in contact with the thighs, draw the head toward the shins and position the hands on the floor either sides 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.
  • Arch the arms, head and torso upwards and back.

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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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