Stand on the top of your mat (1 feet away from the top edge of the mat) in\u00a0samasthiti or Tadasana.\u00a0In Tadasana, big toes touching and heels apart, so that the pinkie toe and the outer edge of the heel in line.\u00a0 \u00a0Hands active and straight down towards the mat besides your thigh, but not touching the thigh. Inhale Here.<\/li>\n\n\n\n

Now, as you exhale join your palms together, Infront of your chest. Your thumb along your stomach bone and palms pressing each other in Pranam or Namaskar Asan or Prayer pose.<\/li>\n\n\n\n

As you inhale, raise your hands up over the head and arch back.<\/li>\n\n\n\n

Exhale, and fold forward bringing your palms besides your feet. Bend forward from your hips and not your back. <\/li>\n\n\n\n

Inhale, and take your right leg back and rest the knee down, with toes tucked in. Now, bring your body weight on both your legs and raise your hands over the head and arch back.<\/li>\n\n\n\n

Exhale, and lean forward, rest the palms besides the feet. Now, lift your right knee and take the left leg back, bedsides the right and push the hips up and back in Mountain pose or Parvat Asan. Inhale here.<\/li>\n\n\n\n

Now as you exhale, lean forward towards the hands while raising your hips up and arching your back. And rest the chin, upper chest and knee down to the mat at the same time, in Eight Limbs Pose or Ashtang Namashkar Asan.<\/li>\n\n\n\n

As you inhale, push your hips front towards the top of the mat, pointing your toes back and lift your chest up to the Cobra pose or Bhujanga Asan. In Bhujanga Asan, navel is touching the mat and feet together and knees active.<\/li>\n\n\n\n

Exhale, and tuck your toes, lift your hips up and back to the Mountain pose or Parvat Asan.<\/li>\n\n\n\n

Inhale, and take your right leg front between the palms and rest the left knee down, with toes tucked in. Now, bring your body weight on both your legs and raise your hands over the head and arch back.<\/li>\n\n\n\n

Exhale and lean forward. Rest your palms besides the feet. Lift the left knee and bring the left feet besides the right foot and fold forward.<\/li>\n\n\n\n

Now as you inhale, come up and raise your hands over the head and arch back.<\/li>\n\n\n\n

Exhale, straighten your back and bring your palms Infront of your chest in Prayer Pose.<\/li>\n\n\n\n

Now perform the above with other leg, I.e. left leg back first rather than right. <\/li>\n<\/ul>\n\n\n\n

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