A form of exercise, stretching, and meditation.
Stand at the front of your mat with your feet together. Join your palms together in a prayer position in front of your chest, close your eyes, and take a few deep breaths.
Inhale, raise your arms above your head, and gently arch your back, keeping your feet firmly on the ground.
Hasta Padasana
Exhale, bend forward from your waist, keeping your spine straight. Bring your hands to the floor beside your feet.
Hand to Foot Pose
Inhale, take your right leg back and extend it behind you. Place your right knee on the floor and look up.
As you exhale, bring your left leg back to align with your right leg. Keep your body in a straight line like a plank
Ashtanga Namaskara
Gently lower your knees, chest, and chin to the floor while keeping your hips slightly raised.
Salute with Eight Limbs
Inhale, slide forward and arch your back, lifting your chest and head up. Keep your elbows bent.
Exhale, tuck your toes under, and raise your hips and tailbone to create an inverted "V" shape.
Ashwa Sanchalanasana
Inhale, step your right foot forward between your hands and look up.
Equestrian Pose - the other side
Inhale, slide forward and arch your back, lifting your chest and head up. Keep your elbows bent.
Inhale, raise your arms above your head, gently arch your back, and look up.
Pranamasana
Exhale, come back to the standing position with your palms together in front of your chest.
Prayer Pose - the other side