Natarajasana(Lord of the Dance Pose)
Feet together, bend the right knee behind the back and grasp the ankle with the right hand. Keep both knees together to maintain balance. Slowly raise and stretch the right leg backwards as high as possible. Reach up and forward with the left hand in jnana mudra.
Virabhadrasana – III (Warrior – III Pose)
Tadasana to feet 4-5 feet apart. From Warrior 1 on the right, bend the trunk forward and rest the chest on the right thigh. Arms straight, palms together, exhale raise the left leg from the floor and straighten the right leg.
Virabhadrasana – II (Warrior – II Pose)
Stand in Tadasana, step or lightly jump your feet 31/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your right foot slightly to the right and your left foot out to the left 90 degrees. Align the left heel with the right heel. Firm your thighs and turn your left thigh outward so that the center of the left knee cap is in line with the center of the left ankle.
Virabhadrasana – I (Warrior – I Pose)
Stand in Tadasana, step or lightly jump your feet 31/2 to 4 feet apart. Raise your arms perpendicular to the floor (and parallel to each other), and reach actively through the little-finger sides of the hands toward the ceiling. Turn your left foot in 45 to 60 degrees to the right and your right foot out 90 degrees to the right. Align the right heel with the left heel. Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. With your left heel firmly anchored to the floor, exhale and bend your right knee over the right ankle so the shin is perpendicular to the floor.
Parsvottanasana(Intense Side Stretch Pose)
From tadasana, hands on hips, step left foot back 3-3.5 feet apart, keeping your feet still. Turn left foot 80 degrees (or less). Lengthen spine and on an exhale fold torso forward from hips, bring it over right leg, forehead to the right knee.
Parivrtta Parsvakonasana(Revolved Side Angle Pose)
From tadasana, step 4-4.5 feet apart, arms straight and raised in line with shoulders, fingers together, palms downwards. Exhale and turn the right leg 90 degrees and the left foot slightly to the right, keep the left leg stretched out and tightened at the knee. Bend the right leg at the knee until the thigh and calf are at a right angle and the thigh is parallel to the floor. Exhale and rotate the trunk and the left leg so as to bring the left arm over the right knew. Rest the left armpit on the outer side of the right knee and place the left palm by the outer side of the right foot. Left palm on the floor by the outer side of the right foot. Twist the spine to the right, turn the trunk and bring the right arm over the right ear, eyes to the right arm. Left knee tight.
Utthita Parsvakonasana(Extended Side Angle Pose)
From tadasana, step 4-4.5 feet apart, arms straight and raised in line with shoulders, fingers together, palms downwards. Exhale and turn the right leg 90 degrees and the left foot slightly to the right, keep the left leg stretched out and tightened at the knee. Bend the right leg at the knee until the thigh and calf are at a right angle and the thigh is parallel to the floor. Place the right palm on the floor by the side of the right foot, the right armpit, covering and touching the outer side of the right knee. Stretch the left arm over the left ear, head up. Tighten the lions, stretch the hamstrings. The chest, hips and legs should be in a line. Move the chest up and back.
Parivrtta Trikonasana(Revolved Triangle Pose)
From tadasana, step 3-4 feet apart, arms straight and raised in line with shoulders, fingers together, palms downwards. Right foot outwards 90 degrees and left foot at 45 degrees. Both legs straight and rotate from trunk, left leg in the opposite direction so the left palm is on the floor near the right foot.
Utthita Trikonasana(Extended Triangle Pose)
From tadasana, step 3-4 feet apart, arms straight and raised in line with shoulders, fingers together, palms downwards. Right foot outwards 90 degrees and left foot at 45 degrees. Both legs straight and slide towards right side, placing right hand on the mat. Spine and tail bone straight and extended, turning spine towards left side, gazing at tip of middle finger.
Utkatasana(Chair Pose)
From Tadasana inhale to raise arms til biceps touch ear and palms are together, finger pointing towards the sky. Lock elbows, keep straight, tuck elbows, open chest and expand rib cage lifted up, abdomen in, entire spine extended and lengthened up. Exhale, bend knees, squatting down, and tights parallel to the floor, distribute weight across lower back, hip joints and thigh muscles.