Begin from sitting position, legs extended straight out in front, hands by hips.

1. Inhale, arms up, look up.
2. Exhale, bend forward, hold onto sides of feet, or clasp wrist with hand.
3. Inhale, head up, lengthen spine.
4. Exhale, bend fully forward.
   • Drishti: nose.
   • Hold for 5–15 breaths.
   • Modified: bend knees.
5. Inhale, head up, look up between eyebrows.

Exhale, lie down fully flexed, 5 breaths

Begin from a lying down position.

1. Inhale, lift legs upward.
2. Exhale, lift legs over head, toes to floor. Place hands on back as close to shoulders as possible. Walk elbows in towards each other. Chin to chest.
3. Inhale, raise legs directly over head, supporting back with arms and hands, work the hands farther down the back closer to the shoulders with elbows close together. Relax your face!
   • Drishti: toes.
   • Hold for 5–8 breaths and gradually increase to 25.
   • Modified: keep most of the weight on arms and elbows, bend knees if neck feels compressed. Use padding under shoulders if you have any neck problems.

1. Exhale, bring legs over head to floor. Feet together, toes pointed. Interlace fingers behind back and bring hands to floor. Spine straight. Drishti: nose.
   • Hold for 5–10 breaths.
   • Modified: support back with hands and keep knees bent. Come part way up pand over as far as possible.

1. Exhale, bring knees to floor by ears, press the knees into ears and down into floor. Keep hands to floor behind back, spine lengthens over. Drishti: nose.
   • Hold for 5–10 breaths.
   • Modified: knees to forehead, hands supporting back.

1. Inhale, back up to shoulderstand, hands supporting back. Look to toes.
2. Exhale, put legs into lotus, right leg first, push up on knees with hands, straightening the arms.
   • Drishti: nose.
   • Hold for 5–10 breaths.
   • Modified: place soles of feet together in Baddha Konasana, with knees out to sides. Continue to support back with hands.

1. Exhale, bring knees towards chest in full lotus, wrap arms around thighs and clap hands together. Drishti: nose.
   • Hold for 5–10 breaths.
   • Modified: knees to forehead.

1. Inhale, take palms to floor along mat, arms straight. Bring legs down to floor still in full lotus.
2. Exhale, using elbows for support, lift chest and bring top of head to floor. Hold onto feet or big toes and lift chest so that all weight is supported by buttocks and crown of head.
   • Drishti: 3rd eye.
   • Hold for 5–10 breaths.
   • Modified: place soles of feet together, knees open to sides. Lift chest, but support with elbows.

1. Inhale, release legs and extend them straight up 45 degrees to the floor. Extend arms up parallel to legs, palms together. Drishti: 3rd eye.
   • Hold for 5–10 breaths.
   • Modified: lay back on floor, lift legs.

Vinyasa or Chakrasana

Come through to a kneeling position.

1. Inhale, create a triangle with your hands and arms; interlace fingers with heels of hands, forearms and elbows on the floor, elbows shoulder width apart.
2. Exhale, crown of head to floor, palms facing back of head, thumbs lightly touching head.
3. Inhale, walk feet in towards torso until toes lift off by themselves and keep back straight.
4. Exhale, legs straight, inhale to lift legs up slowly. Most of the weight should be on elbows, forearms, and heels of hands, not on neck and head!
   • Drishti: nose.
   • Hold for 25 breaths. Begin with 5 breaths and work your way up to 25.
5. Inhale,slowlylowerlegsuntilthey’reparalleltothefloor,holdfor5breaths. Look to big toes.
6. Exhale.
7. Inhale, raise legs all the way up for one breath.
8. Exhale, lower legs to the floor. Sit back in child’s pose, buttocks on heels, arms along sides, forehead to floor.
   • Modified: rabbit posture, begin on hands and knees, bring crown of head towards floor and hands to ankles. Lift hips towards ceiling.
9. Inhale, come up to sitting.
10. Exhale, back to

Vinyasa to sitting

Legs extended straight out in front

1. Inhale, right foot up into half lotus, get heel as close into navel and right foot as high on left thigh as possible.
2. Exhale, left leg over right into full lotus, push knees closer together.
3. Inhale, lift left arm up and around to make space before taking it behind back, grasp left foot, push left elbow toward the toe with the right hand to make more room.
4. Exhale, lift right arm up and around to make space before taking it behind back and grasp right foot (you can let go of left foot a moment to enable grasping the right).
5. Inhale, look up, lift chest.
6. Exhale, fold forward, chin to floor.
   • Drishti: 3rd eye.
   • Hold for 10–25 breaths.
   • Modified: sit cross legged, interlace fingers behind back, inhale head up, exhale head towards floor.
7. Inhale, come up.

1. Inhale, hands to knees, forefinger and thumb touching (Yana mudra, the Seal of wisdom).
2. Exhale, lift chest move shoulders away from ears, bring chin toward chest. Sit straight. Engage bandhas and listen to the breath. Drishti: nose.
   • Hold for 25 breaths.
   • Modified: sit with legs crossed.

1. Inhale, press palms to floor, still in full lotus.
2. Exhale, lift up off floor, knees up.
   • Drishti: nose.
   • 25 fire breaths — intense breathing , belly moving.
   • Modified: legs crossed, palms to floor without lifting up.

One last vinyasa to lying down

Come through to lying down on back. First with everything flexed, alive. Feet flexed, palms facing down, shoulders moving away from ears. Then slowly relax here, arms by sides, palms up for at least 10–20 minutes.