Starts at SAMASTHITI. Place both feet together. Seal the inner leg. The spine is straight and long. Engage the Bhandas. Place the arms by your side. Gaze forward, or at the tip or your nose. Breathe deeply.
ONE - EKUM: Inhale. Bring your both arms up. Place palms together. Look up at your thumbs.
TWO - DWI: Exhale. Fold forward, forehead, or knee to the knees. The abdomen is completely in. Hands flat on the floor. Look at the toes.
THREE - TRINI: Inhale. Lock half the way up. Straight your spines as if were going to do a back bending. Lean forward slightly.
FOUR - CHETURI: Exhale. Walk or jump back. Push up position. You may stay in the push up or lay down on the floor.
FIVE - PANCA: Inhale. Straighten the arms. Push your chest out. Look up and back. Knees straight lifted. Point your toes.
SIX - SHAT: Exhale. Push the hips up. Downward facing Dog. Heels on the floor. Chin Towards your chest. Looking at your belly bottom. Knees straight. Lift knee caps. Abdomen in. Engage Bhandas. STAY HERE FOR 5 LONG DEEP BREATHS, AROUND 20 SECONDS
SEVEN - SAPTA: Inhale. Jump or walk back. Straighten your knees. Half the way up. Lengthen the spine.
EIGHT - ASTOE: Exhale. Fold forward. Forehead or chin towards your knees. Look at the toes.
NINE - NAVA: Inhale. All the way up. Arms up. Look at your thumbs.
