Step 1: Pranamasana (Prayer Pose)
Begin by standing at the front of your mat with your feet together, distributing your weight evenly. As you exhale, bring your palms together in front of your chest in a prayer position, also known as Namaskar Mudra. This initial pose helps establish
balance and a sense of calm before you begin the sequence. Relax your shoulders and breathe naturally as you centre your attention.
Step 2 & 3: Raised Arms to Forward Bend
On an inhalation, lift your arms up and arch back gently, keeping your biceps close to your ears. This is Hasta Uttanasana, or the Raised Arms Pose, designed to stretch the entire body. As you exhale, hinge from your hips and fold forward into Hastapadasana, the Standing Forward Bend. Place your hands beside your feet and try to bring your abdomen towards your thighs, bending your knees if necessary. This pose stretches your hamstrings and back muscles.
Step 4 & 5: Equestrian Pose to Plank Pose
Inhaling, push your right leg back as far as possible and bring your right knee to the floor, coming into Ashwa Sanchalanasana, the Equestrian Pose. Look forward, keeping your spine straight and your left foot firmly between your hands. Next, as you hold your breath or exhale, take your left leg back to join the right, aligning your body in a straight line for Dandasana, or Plank Pose. This pose is excellent for building core and arm strength.
Step 6 & 7: Eight-Limbed Salute to Cobra Pose
Gently bring your knees down to the floor and then, as you exhale, lower your chest and chin to the ground in Ashtanga Namaskara, the Eight-Limbed Salute. Your hands, feet, knees, chest, and chin should all be touching the floor. From here, slide forward and, on an inhalation, raise your chest into Bhujangasana, or Cobra Pose. Keep your shoulders away from your ears and engage your back muscles to create a gentle arch, which helps strengthen the spine and open the chest.
Step 8 & 9: Downward-Facing Dog to Equestrian Pose
As you exhale, lift your hips and tailbone up, moving into Adho Mukha Svanasana, or Downward-Facing Dog. Your body should form an inverted 'V' shape. This pose provides a deep stretch for the entire back of the body. Then, on an inhale, bring your right foot forward between your hands, returning to Ashwa Sanchalanasana (Equestrian Pose) on the opposite side. Your left knee will now be on the floor as you look forward.
Step 10, 11 & 12: Completing the Cycle
Exhaling, bring your left foot forward to meet your right, returning to Hastapadasana (Standing Forward Bend). On your next inhalation, roll your spine up, lift your arms overhead, and bend backward gently into Hasta Uttanasana, mirroring the second pose. Finally, exhale and bring your palms back to the front of your chest, completing the cycle in Pranamasana. This completes one half-round. For a full round, repeat the sequence leading with the left leg.
