Step 1 – Pranamasana: Stand upright with feet together, weight distributed evenly across the feet. Place the palms together in front of the chest in namaskara mudra.
Step 2 – Hasta Utthanasana: Inhale, sparate the hands, raise and stretch the hands above the head keeping them shoulder width apart and bend the upper trunk arm and head slightly backward.
Step 3 – Padahastasana: Exhale, bend forward from the hips and place the fingertips or palms of the hand on the floor on either side of the feet. Bring the forehead close to the shin keeping the back and knees straight.
Step 4 – Ashwa Sanchalanasana: Inhale, move the right leg away from the body and step it back, keeping the foot and knee on the floor. The palms and left foot are placed firmly on the ground.
Step 5 – Phalakasana: Inhale, hold the breath and move the left leg back, keeping both the feet together and knees of the floor, make sure the body is in a straight line from head to feet.
Step 6 – Astanga Namakara: Exhale, lower the knees, chest and chin to the floor, keeping the hips raised up.
Step 7 – Bhujangasana: Inhale, slide the chest forward and raise the chest and head up. Make sure the chest is open, shoulders are rolled down and elbows are bent and close to the body, keeping the toes together and pressed against the floor.
Step 8 – Parvatasana: Exhale, tuck the toes in and lift the hips off the floor. Extend the spine. Keep the arms and legs straight. Ensure the heels are touching the floor and gaze at the navel.
Step 9 – Ashwa Sanchalanasana: Inhale, move the right leg and place the foot in between both the palms. The left foot and knee touches the floor. Look front.
Step 10 – Padahasthasana: Exhale, step the left foot forward in line with the right foot. Keeping the back and knees straight, bring the forehead close to the shin.
Step 11 – Hasta Utthanasana: Inhale, lift the neck up, arms parallel to the ears and raise up from the hips and bend backward.
Step 12 – Pranamasana: Exhale, bring the palms together in front of the chest in namaskara mudra, drop the hands to the side and relax.