ONE/EKUM: Inhale. Bend both knees, make the lowest chair you can make with your body, and raise both arms up. The palms are touching at the top. Look at your thumbs.
TWO/DWI: Exhale. Fold forward as you strengthen the legs. Chest towards your thighs. Forehead or chin towards the knees.
THREE/TRINI: Inhale. Look half the way up.
FOUR/CHETURI: Exhale. Walk or jump back. Push up position, 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. 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.
SEVEN/SAPTA: Inhale. Bring the right feet between your both hands. Knee in a 90 degree angle. Arms up. Lean back. Look up towards your hands.
EIGHT/ASTOE. Exhale. Bring the right leg back go into push up position or Cheturi.
NINE/NAVA: Inhale. Straighten the arms. Push your chest out. Look up and back. Knees straight lifted. point your toes.
TEN/DESHA: 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.
ELEVEN/EKADESHA: Inhale. Bring the left feet between your both hands. Knee in a 90 degree angle. Arms up. Lean back. Look up towards your hands.
TWELVE/ DWADESHA. Exhale. Bring the left leg back go into push up position or Cheturi.
THIRTEEN/ TRIODESHA: Inhale. Straighten the arms. Push your chest out. Look up and back. Knees straight lifted. Point your toes.
FOURTEEN/CHATURDESHA: 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
FIFTEEN/ PANCADESHA: Inhale. Jump or walk back. Straighten your knees. Half the way up. Lengthen the spine.
SIXTEEN/ SHODESHA: Exhale. Fold forward. Forehead or chin towards your knees. Look at the toes.
SEVENTEEN/ SAPTADESHA: Inhale. Bend both knees. Bring arms up. Palms together. Look up your thumb.
SAMASTHITI. Exhale. Straighten your legs. Brings arms down. Neutral Position.
