1. Start in Mountain with the palms together

A. Have the feet together or 2-3 inches apart, parallel, facing forward.

B. Palms are lightly pressed together with the shoulders down and back and the chest pressing in towards the thumbs.

C. Crown of the head lifts up, chin is parallel to the floor.

2. Inhale and sweep the arms up with palms together

A. Stay in Mountain alignment.

B. Look up at the thumbs.

C. Lift out of the waist, reaching up towards the sky.

3. Exhale into Forward Fold

A. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes.

B. Press the forehead in towards the legs.

4. Inhale and step the right foot back into High Lunge

A. Make sure the left knee is directly over the ankle.

B. Shoulders are down and back, chest presses forward, crown lifts up and the back leg is straight.

5. Step the left foot back into Plank

A. The body is one straight line, in a push up position.

B. Press the heels back, reach the crown of the head forward.

6. Exhale down into Caterpillar

A. Bend the knees to the floor, and bending the elbows lower the chin and chest to the floor

B. Reach the hips up towards the sky arching the back.

7. Inhale into Upward Facing Dog

A. Scoop the chest forward, straighten the arms and roll onto the tops of the feet.

B. Reach the crown of the head up, press the chest forward, and lift the hips and legs off of the floor. Bend the elbows slightly if it feels like you are straining the low back.

8. Exhale into Downward Facing Dog

A. Tuck the toes under, bend the elbows and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

9. Inhale and step right forward into High Lunge

A. Step the right foot forward between the two hands. Adjust the leg so that the knee is directly over the ankle and the toes and knee are pointing forward.

B. Keep the back leg straight as you sink the hips down and reach the front knee, chest and gaze forward.

10. Exhale into Forward Fold

A. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes.

B. Press the forehead in towards the legs.

11. Inhale and sweep the arms up with palms together

A. Stay in Mountain alignment.

B. Look up at the thumbs.

C. Lift out of the waist, reaching up towards the sky.

12. Exhale and bring the palms together in Mountain

A. Have the feet together or 2-3 inches apart, parallel, facing forward.

B. Palms are lightly pressed together with the shoulders down and back and the chest pressing in towards the thumbs.

C. Crown of the head lifts up, chin is parallel to the floor.