Tadasana (Mountain pose)

• Hands can be by your side or in front of your chest in prayer position.

Urdhva Hastasana (Upward Salute)

• From Tadasana, sweep your arms out to the sides and up toward the ceiling.
• If you’re tighter in the shoulders, stop when your arms are parallel to each other. But if possible without hunching your shoulders forward, press your palms firmly together by touching the bases of your palms first, then the palms themselves, and finally the fingers.

Indudalasana (Standing Crescent Pose)

• From Urdhva Hastasana, exhale and bend to your right extending long through the left side, all the way from the outer left foot to the tips of the index fingers.
  • Inhale while returning to center.
  • Exhale and bend to your left.
  • Inhale and return to center.

Utkata Konasana (Goddess Pose)

• From Indudalasana, Exhale, step the feet apart, toes pointing slightly out.
• Soften the knees and squat, keeping the knees in line with the ankles and the back straight.
• Arms can mirror legs with elbows bent to a 90 degree angle and hands pointing upwards. Or hands can be in prayer position.

Trikonasana (Triangle pose)

• From Utkata Konasana, Inhale, turn both feet to the right, arms outstretched and parallel to the floor.
• Exhale, reach long over the right leg. Lower the right hand to ankle or shin and extend the left arm to the sky.
• Inhale and rotate the chest to the sky

Parsvottonasana (Pyramid pose)

• From Trikonasana, exhale, take your left arm down to frame right foot with the right hand, rotate the back foot even further and turn both hips forward to fold over your right (straight) leg.

Ashwa Sanchalanasana (Low Lunge over right foot)

• From Parsvottonasana, inhale, step the left foot back and bend the right knee so you come into a lunge position.
• Make sure the knee stays in line with the ankle and push the left thigh up and back

Skandasana (Wide leg squat over right leg)

• From Ashwa Sanchalanasana, exhale, bring both hands to the floor on the big toe side of your right foot.
• Turn inwards on the ball of the right foot and rotate your body to the front of the mat.
• Left leg is extended, toes point to the ceiling.
• If your balance allows it bring your hands together in Anjuli Mudra (prayer position) or keep your hands resting on the floor.

Utkata Konasana (Goddess Pose)

• From Skandasana, inhale come back to squat in the center of your mat. Goddess pose with hands in prayer position). Exhale – knees in line with ankles, back straight, chest open.

Skandasana (Wide leg squat over left leg)

• From Utkata Konasana, iurn to the left and come into Skandasana.
• Turn inwards on the ball of the left foot and rotate your body to the front of the mat.
• Right leg is extended, toes point to the ceiling.
• If your balance allows it bring your hands together in Anjuli Mudra (prayer position) or keep your hands resting on the floor.

Ashwa Sanchalanasana (Low Lunge)

• From Skandasana, inhale, step the right foot back.
• Make sure the knee stays in line with the ankle and push the leftright thigh up and back.
• Both hands framing the left foot.

Parsvottonasana (Pyramid pose)

• From Ashwa Sanchalanasana, exhale, right foot steps in a little, left leg straightens.
• Level the hips and come into Parvsottonasana folding over the left leg.

Trikonasana (Triangle pose)

• From Parsvottonasana, inhale, right foot readjusts and right arm extends upwards.
• Rotate your chest to the sky. Exhale.

Utkata Konasana (Goddess Pose)

• From Trikonasana, inhale, step the feet wide, toes pointing slightly out.
• Exhale, bend the knees and come into Utkata Konasana.

Indudalasana (Standing Crescent Pose)

• From Utkata Konasana, inhale step the feet back in.
• Exhale and bend to your left extending long through the left side, all the way from the outer right foot to the tips of the index fingers.
  • Inhale while returning to center.
  • Exhale and bend to your right.
  • Inhale and return to center.

Tadasana (Mountain pose)

• From Indudalasana, pause in Urdhva Hastasana (Upward Salute), then bring your hands down.
• Hands can be by your side or in front of your chest in prayer position.