The first posture Tadasana with the hands placed together.
Exhale all the air leaving only a little in the lungs.
When the transition is performed roll the wrists for a good wrist stretch.
Inhale stretch the arms up and tilt lightly forward with the
If your back is healthy and it feels good tilt more than shown but
it is not necessary and sometimes it can hurt the discs.
Exhale down into a forward bend. Enter a mild boundary when bending
Bend the knees slightly if you have a lower back injury or if the hamstrings
are not flexible. This will also make breathing easier.
Inhale step the right or left leg back. In this case the right leg is shown stepping
Exhale back to Downward Dog.
Inhale forward into Plank Pose
to Eight Limb Pose.
If the arms, wrists or shoulders are weak or
injured modify this pose. Try lowering less and then transitioning to Cobra.
Inhale up to Upward Facing Cobra pose. (Enter Upward Dog Pose if you like.)
mild boundary at first. Then progressively open the spine. This is a
harmonious and gentle way to approach spine flexibility.
Exhale back to Downward Dog Pose.
Inhale step the left leg forward.
Exhale straighten the left leg into Half Moon Pose
Enter Warrior 3 Pose with an
Exhale into Tree Pose.
Inhale into Warrior 3 Pose once again
Exhale back to standing.