Step-1 Start position standing straight, feet together, palms joined in front of your chest.

Breathe normally.
Step 2: Inhale, keep palms together and bend back, stretching your arms over your head.
Step 3: Exhale and bend forward from hip. Place your palms on the floor and your head on
your knees. Keep your knees straight.
Step 4: Inhale, take left leg back, bend other knee as shown. Arch your back and look up.
Step 5: Exhale, take right leg back. Keep body in straight line from head to toe, toes tucked
in, fingers pointing forward. Body weight is balanced on your toes and palms
.
Step 6: Hold your breath, drop your knees, then your chest and chin to floor. Keep your hips
raised as shown.
Step 7: Inhale and stretch the body upwards. Straighten the elbows, arch your back and
look up.
Step 8: Exhale, push back on your arms and raise your hips up. Tuck chin towards the chest
and look at navel. Keep heels flat on floor.
Step 9: Inhale and bring right leg forward, arch your back and look up. In subsequent
rounds, alternate between left and right leg as in step four and nine.
Step 10: Bring the left leg forward, stand upright, exhale and bend forward. Place palms on
the floor as in Step 3.

Step 11: Inhale, keep palms together and bend back, stretching your arms over your head
as in Step 2.
Step 12: Exhale and come back to Step 1: Start position.