Begin in Samasthiti.

Jump feet hip width apart (6–8 inches), feet parallel.

1. Inhale, hands on hips, lift chest, look up and back.
2. Exhale, bend forward, hold onto big toes with middle and index fingers.
3. Inhale, head up, straighten back like a ski slope, arms straight, look up between eyebrows.
4. Exhale, move crown of head towards floor, elbows out to sides.
   • Drishti: nose.
   • Hold posture for 5–8 breaths.
   • Modified posture: bend knees.
5. Inhale, head up, look between eyebrows (only your head, don’t come all the way up yet).

1. Exhale, slide hands under feet.
2. Inhale, head up, look up and extend spine, place the hands as far under the feet as possible, toes come to the wrists, the back of the wrists should be on the floor and weight off the heels.
3. Exhale, fold at waist, head towards floor.
   • Drishti: nose.
   • Hold posture for 5–8 breaths.
4. Inhale, just your head up, gaze 3rd eye.
5. Exhale.
6. Inhale, come all the way up, spine straight. Modified posture: bend knees.
7. Exhale, Samasthiti.

1. Inhale, jump to right, right foot parallel to edge of mat, left heel turned inward, heels 3 ft apart.
2. Exhale, reach out over foot and bend to right, hold big toe of right foot with first two fingers of right hand and pull up on it, creating counter tension and oppositional stretch. Turn head to look up toward left thumb, opening chest toward ceiling. Feel the rotation of the hips as the right hip moves under and the left hip rotates open.
   • Drishti: thumb of left hand.
   • Hold for 5–8 breaths.
3. Inhale, come up slowly.
4. Exhale to other side, repeat 1–3.
5. Inhale, come up, keeping arms out to sides.
   • Modified posture: right hand to ankle or shin or up as high as necessary to prevent straining back. If neck is strained, look to toes and then back up to thumb.

1. Exhale, revolve around pulling left hip back, bringing left hand to the floor on the outside of the right foot, right arm up, keep shoulders moving down, away from ears. Push on floor with bottom hand while pulling up with the top hand to create counter tension. Lengthen both sides and pull lower ribs toward front. It helps to step the back foot up a bit.
   • Drishti: thumb of right hand.
   • Hold for 5–8 breaths.
   • On last exhale turn head to look down to hand on floor.
2. Inhale, come up.
3. Exhale, revolve around to the other side, repeat 1–2.
   • Modified posture: bring both hands to the right shin, look up, spine straight.
4. Exhale to Samasthiti.

1. Inhale, jump to right, approximately 4 ft apart, arms out to the sides, left heel turned in, right foot parallel to edge of mat.
2. Exhale, bend right knee over right ankle, extend right arm out as far as possible before placing it on floor outside of the right foot, either palm or finger tips, keep the pelvis tucked, open chest toward ceiling, press right knee into right arm and push on floor with back foot, feeling of being drawn and quartered.
   • Drishti: palm of left hand.
   • Hold for 5–8 breaths.
3. Inhale, come up.
4. Exhale down to other side, repeat 1–3.
   • Modified posture: right elbow on right knee instead of hand to floor, back knee on the floor if necessary.

1. Exhale, turn to right bending right knee directly over right ankle. Bring left elbow on the outside of right knee and place hands in prayer, spiraling chest open to ceiling looking skyward. Use breath to move deeper into the posture lifting belly off of thigh. To revolve even more fully into the posture (level 2 of the pose as indicated in the drawing), reach left arm underneath right thigh and clasp wrist of right arm, always opening chest and lengthening into the twist.To extend into the full traditional pose, place your left hand to the floor outside of your right foot and spiral your right arm over your right ear.
   • Drishti: sky.
   • Hold for 5–8 breaths
2. Inhale, come up.
3. Exhale to other side, repeat 1–2.
   • Modified posture: back knee on the floor.

Samasthiti.

1. Inhale, jump to the right, feet approximately 4.5 ft apart, legs out to side, feet parallel, hands on hip joint. Look up and back open chest, tuck pelvis.
2. Exhale, fold forward, lengthening as you bend at waist, place both hands on floor between feet shoulder width apart. Pull the scapula up the back and away from the shoulders, elbows out to sides.
3. Inhale, head up, look up between eyebrows, spine straight.
4. Exhale, crown of head towards the floor.
   • Drishti: nose.
   • Hold for 5–8 breaths.
5. Inhale, head up, look up between eyebrows.
6. Exhale, hands to hip joint.
7. Inhale, come up, spine straight.
8. Exhale.
   • Modified posture: bend knees.

1. Inhale, arms out to the sides.
2. Exhale, hands on hip joint, fingers pushing into abdominal cavity to emphasize uddiyana bandha, pull the elbows together and lift from the hips, top of head moving towards floor, shoulders away from ears.
   • Drishti: nose.
   • Hold for 5–8 breaths.
3. Inhale, look up to 3rd eye, come all the way up, lengthening from base of spine.
4. Exhale.
   • Modified posture: bend knees.

1. Inhale, arms out to sides.
2. Exhale, interlace fingers behind back, palms facing each other.
3. Inhale, look up, open chest pulling arms and shoulders back.
4. Exhale, bend forward, arms over head bringing hands toward floor.
   • Drishti: nose.
   • Hold for 5–8 breaths.
5. Inhale, come up looking to forehead.
6. Exhale.
   • Modified posture: hold elbows behind back, look directly ahead, spine straight instead of coming all the way down. Bend knees if necessary.

1. Inhale, hands on hips, lift chest, pelvis forward.
2. Exhale, bend forward, hands to big toes pressing roots of big toes down while pulling up with fingers (hold toes with index and middle fingers, and thumbs).
3. Inhale, head up, look up between eyebrows, straighten spine.
4. Exhale, bend forward, top of head towards floor. Elbows bent, shoulders away from ears, arms pulling out to side to bring body closer toward legs, keeping chest open, shoulder blades moving down the back.
   • Drishti: nose.
   • Hold for 5–8 breaths.
5. Inhale, head up.
6. Exhale, hands to hips.
7. Inhale, come all the way up, straight spine.
8. Exhale, top of the mat, to Samasthiti.
   • Modified posture: hold back of legs with hands, keep back straight (don’t go all the way down).

1. Inhale, jump feet out 3 ft apart, right foot parallel to edge of mat (90 degrees) left heel turned in (left foot at a 45–60 degree angle).
2. Exhale, hands in prayer behind back, turn hips to right, lift kneecaps.
3. Inhale, look up, open chest.
4. Exhale, press palms together not clasping thumbs or fingers, stretch out and then down, bend from the hips forward over right leg, bring chin toward shin. Pull right hip back so hips are parallel, lift elbows.
   • Drishti: second toe of extended foot.
   • Hold for 5–8 breaths.
5. Inhale, come up.
6. Exhale, turn hips to left, reverse feet.
7. Inhale, open chest, look up and back.
8. Exhale, bend forward over left leg. Hold 5–8 breaths.
9. Inhale, come up.
10. Exhale, hop to Samasthiti.
    • Modified posture: hold elbows behind back instead of hands in prayer, stay at half way down position with head up, spine straight.

1. Inhale, right leg up, hold big toe with first two fingers of right hand, left hand on hip, right leg straight.
2. Exhale, chin towards knee.
   • Drishti: big toe.
   • Hold for 5–8 breaths.
   • Modified posture: hold knee into chest.
3. Inhale, look up, straighten body, keeping leg extended out.
4. Exhale, right leg out to right side, look to left.
   • Drishti: far to side.
   • Hold posture 5–8 breaths.
5. Inhale, leg back to center.
6. Exhale, take foot with both hands, pull leg toward chest (bending elbow), chin toward knee or shin.
7. Inhale, head up.
8. Exhale, hands to hips, hold leg extended straight out in front for 3 breaths. With last exhale bring leg down to Samastithi. Repeat other side.
   • Modified posture: keep knee bent as you bring leg out to side and back in to chest.

1. Inhale, place the right heel as close to the navel as possible.
2. Exhale, reach around behind back with right hand and hold onto big toe of right foot.
3. Inhale, lift left arm up.
4. Exhale, bend forward, looking straight ahead, left hand on floor.
   • Drishti: nose.
   • Hold for 5–8 breaths.
5. Inhale, head up, look between eyebrows.
6. Exhale, fold forward, crown of head towards floor.
7. Inhale, head up, look up.
8. Exhale, spine straight.
9. Inhale, come up.
10. Exhale, leg down to Samastithi.
11. Repeat left side 1–10.
    • Modified posture: hold foot up in half lotus with both hands, 5–8 breaths, don’t bend forward. Or bend forward with both hands to the floor, and knee bent.

1. Inhale, hands up, look up to thumbs.
2. Exhale, forward bend, gaze nose.
3. Inhale, head up, gaze 3rd eye.
4. Exhale, bend knees, jump back to Chaturanga.
5. Inhale to upward dog, lift chest.
6. Exhale back to downward dog.
7. Inhale, head up, bend knees and jump to top of mat, feet together. Straighten or lift upper body to erect position with knees bent, palms together but not clasped, arms as straight as possible pointed to ceiling. Deepen posture with each breath.
   • Drishti: thumbs
   • Hold for 5–8 breaths.
   • With last inhale deepen a half way down towards floor.
8. Exhale, come up and bend forward in a swan dive, arms to sides. Look toward 3rd eye and then tip of nose.
9. Inhale, head up, look between eyebrows.
10. Exhale, bend knees and jump back to Chaturanga.
11. Inhale, upward dog.
12. Exhale, downward dog.

From downward dog, Adho Mukha Svanasana.

1. Inhale, step right foot forward between hands, bend right knee to 90 degrees, square the hips, press back heel and outside of foot into floor, as you lift arms up over head, palms together, gaze upward and really emphasize mula bandha.
   • Drishti: thumbs.
   • Hold for 5–8 breaths.
2. Inhale, straighten right leg, come up and turn around to other side, bend left knee, arms up over head.
   • Virabhdrasana A, left side 5–8 breaths

9. Inhale, keep the trunk straight, a feeling of being pulled from four directions, revolve hips open to right, arms out to sides looking over middle finger of left hand. Bend left knee, tuck pelvis, lift chest. Press back heel and outside of back foot into floor.
   • Drishti: tip of middle finger.
   • Hold for 5–8 breaths.
10. Inhale, come up, straighten legs, revolve around to other side, bend right knee over right ankle, Virabhadrasana B, right side 5–8 breaths.
11. Inhale, arms back up to Virabhadrasana A facing front, look up to thumbs.
12. Exhale, hands to floor on either side of right foot and jump back to Chaturanga.
13. Inhale, upward facing dog.
14. Exhale, downward dog.
15. Inhale, jump through to sitting, legs extended straight out.