Phalakasana (Plank Pose)
Lie flat on the floor, face downwards. Bend the elbows, palms by the side of the chest. Keep the feet together. Raise the whole body a high off the floor, balancing on the hands and toes, body stiff and parallel to the floor, knees taut. Elbows should be straight as possible now.
Chaturanga Dandasana(Four Limbed Staff Pose)
Lie flat on the floor, face downwards. Bend the elbows, palms by the side of the chest. Keep the feet a foot apart. Raise the whole body a few inches above the floor, balancing on the hands and toes, body stiff and parallel to the floor, knees taut.
Urdhva Mukha Svanasana(Upward Facing Dog Pose)
Lie prone on the floor. Stretch your legs back, with the tops of your feet on the floor. Bend your elbows and spread your palms on the floor beside your waist so that your forearms are perpendicular to the floor. Inhale and press your inner hands firmly into the floor and slightly back. Then straighten your arms and simultaneously lift your torso up and your legs a few inches off the floor. Keep the thighs firm and slightly turned inward, the arms firm and turned out so the elbow creases face forward. Press tailbone to pubis and pubis lifted towards navel.
Dhanurasana(Bow Pose)
Lie flat on the stomach, face downwards. Exhale and bend the knees. Stretch the arms back and hold the left ankle with the left hand and the right ankle with the right hand. Take two breaths. Now exhale and pull the legs up by raising the knees above the floor and simultaneously lift the chest off the floor. Lift the head up and pull it as far back as possible. Weight is on the abdomen.
Bhujangasana(Cobra Pose)
Lie on the floor, face downwards. Extend the legs, keeping the feet together, keep the knees tight and toes pointing. Test the palms by the side of the pelvic region. Inhale and press the palms by the side of the pelvic region. Inhale press the palms firmly on the floor and pull the trunk up. Inhale, lift the body up from the trunk until the pubis is in contact with the floor.
Sarpasana(Snake Pose)
Lie flat on the stomach, legs straight, feet together. Interlock fingers behind the back and place them on top of the gluteus. Place the chin on the floor. Use the lower back muscles to raise the chest as far as possible off the floor.
Shalabhasana(Locust Pose)
Lie flat on stomach, thighs together, knees together, hands under the thighs, palms downwards and hands clenched. Place chin on the floor slightly stretched forwards. Raise both legs as high as possible, chin, chest on the floor.
Ardha Shalabhasana(Half Locust Pose)
Lie flat on stomach, hands under the thighs, palms downwards and hands clenched. Place chin on the floor slightly stretched forwards. Raise the right leg as high as possible and the other leg straight on the floor.
Makarasana(Crocodile Pose)
Lie on stomach. Raise head and shoulders and rest the chin in the hands with elbows on the floor. Feet apart, points out from the body.
Prasarita Padottanasana (Wide Legged Forward Bend Pose)
From Tadasana spread the legs about 5 feet apart. Tighten the legs, drawn in the knee caps, place palms on the floor. Hinge forwards from the lower back and place the forehead on the mat with weight on the legs.