From standing position, inhale and raise your arms perpendicular to the floor. Exhale and bend your knees trying to take the thighs as nearly parallel to the floor as possible. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels. Firm your shoulder blades against the back. Stay for 30 seconds to a minute. To come out of this pose.

Strain your knees with an inhalation lifting strongly through the arms. Exhale and release your arms to the sides. From standing position, inhale and reach up. Exhale and bend your knees and ankles until your knees are directly over your toes. twist to the right. Place your hands in prayer position and look down at your toes.

Stay for three to five breaths. Exhale to unwind. Inhale back to standing. From standing position, inhale and reach up. Exhale and bend your knees and ankles until your knees are directly over your toes. twist to the right.

Place your hands in prayer position and look down at your toes. Stay for three to five breaths. Exhale to unwind. Inhale, back to standing From downward dog, step into a high lunge on the left side, ground your right foot parallel to the back of your mat. Come to standing with both legs straight. Raise your arms parallel to the floor, palms facing down.

Extend your torso to the left, bending at the hip. Rotate the torso to the right. Rest your right hand on your shin or the floor. Stretch your right arm up in line with your shoulders. Look softly at the right thumb. Stay in this pose for 30 seconds to one minute.

Return to downward dog. From downward dog, step into a high lunge on the right side. Ground your left foot parallel to the back of your mat. Come to standing with both legs straight. Raise your arms parallel to the floor Paul spacing down. Extend your torso to the right, bending at the hip.

Rotate the torso to the left. Rest your left hand on your shin or the floor. Stretch your left arm up in line with your shoulders. Look softly at the left thumb. Stay in this pose for 30 seconds to one minute. Return to downward dog.

From downward dog, step into warrior to bring the right hand down the back of the right leg. Bring the left arm up next to your ear, keeping the left knee bent and directly over the ankle. reach the right hand down as you come into a backbend. Bring your gaze up to the left fingertips. Stay in this pose for 30 seconds to one minute. Return to downward dog.

From downward dog, step into warrior to bring the left hand down the back of the left leg, bring the right arm up next to your ear, keeping the right knee bent and directly over the ankle. Reach the left hand down as you come into a backbend. Bring your gaze up to the right fingertips. Stay in this pose for 30 seconds to one minute. Return to downward dog. From downward dog, step into triangle pose on the right side, bend your right knee slide your left foot forward along the floor and reach your right hand forward.

Press your right hand and right heel into the floor and strengthen your right leg. Simultaneously lifting the left leg parallel to the floor. Rotate your upper torso to the left, keeping the left hip slightly forward. stay in this position for 30 seconds to one minute. Then lower the race leg and return to downward dog. From downward dog, step into triangle pose on the right side.

Bend your left knee, slide your right foot forward along the floor and reach your left hand forward. Press your left hand and left heel into the floor and strengthen your left leg simultaneously and lifting the right leg parallel to the floor. Rotate your upper torso to the right keeping the right hip slash Forward, stay in this position for 30 seconds to one minute. Then lower the raise the leg and return to downward dog.