Pranamasana (Prayer Pose) Stand at the front of your mat with feet together, palms pressed together in front of your chest.
Hastauttanasana(Raised Arms Pose)Inhale, raise your arms overhead, arching backward slightly, and keep your biceps close to your ears.
Hasta Padasana(Hand to Foot Pose)Exhale, bend forward from the waist, keeping your spine straight. Place your hands beside your feet or on the floor.
Ashwa Sanchalanasana (Equestrian Pose)Inhale, take your right leg back, lower your right knee to the floor, and keep your left knee bent at a 90-degree angle. Look up.
Dandasana (Stick Pose) Exhale, bring your left leg back and align your body in a straight line like a plank. Keep your arms perpendicular to the floor.
Ashtanga Namaskara(Salute with Eight Parts)Lower your knees, chest, and chin to the floor, keeping your hips lifted. Your hands, knees, chest, and chin should touch the ground.
Bhujangasana (Cobra Pose) Slide forward and raise your chest up, keeping your arms bent and close to the body. Look upward.
Adho Mukha Svanasana (Downward Facing Dog Pose) Lift your hips and push back, forming an inverted V-shape with your body. Straighten your arms and legs.
Ashwa Sanchalanasana (Equestrian Pose)Inhale, bring your right foot forward between your hands, and lower your left knee to the floor. Look up.
Hasta Padasana (Hand to Foot Pose)Exhale, bring your left foot forward beside your right foot. Bend forward from the waist, keeping your spine straight.
Hastauttanasana (Raised Arms Pose)Inhale, raise your arms overhead, arch backward slightly, and keep your biceps close to your ears.
Pranamasana (Prayer Pose) Exhale, bring your palms together in front of your chest, returning to the starting position.