Feet hip width apart. Tuck chin in. Legs slightly bent. Shoulders back and down.

Exhale, bend through knees into Chair Pose (Utkatasana). Inhale.

Exhale, fold forward into a Forward Bend (Uttanasana A).

Inhale, into Half Way Lift (Uttanasana B) by flattening back and looking up.

Exhale, step into Plank (Chaturanga Dandasana). Draw feet together. Draw navel in. Inhale.

Exhale, into Knees Chest Chin Pose (Chaturanga Dandasana) by bringing knees to floor, then chest and chin. Keep elbows tucked to sides.

Inhale, come into Cobra (Bhujangasana).

Exhale, step right forward, drop left heal, come into Warrior I (arms overhead). Inhale.

Exhale, into Downward Facing Dog (Adho Mukha Svanasana). Inhale.

Exhale, hands down and step back into Plank.

Come back into Knees Chest Chin Pose by bringing knees to floor, then chest and chin.

Inhale, scoop up into Upward Facing Dog.

Exhale, come back into Downward Facing Dog.

Exhale, step right forward, drop left heal, come into Warrior I (arms overhead). Inhale.

Exhale, hands down into Plank. Inhale.

Exhale, come into Knees Chest Chin Pose by bringing knees to floor, then chest and chin.

Inhale, come into Upward Facing Dog.

Exhale, into Downward Facing Dog.

Inhale, step or jump feet into Half Way Lift.

Exhale, draw chest into legs (Forward Bend).

Inhale, raise arms into Chair Pose (Utkatasana).

Exhale, rise up into Mountain. Tuck chin in. Legs slightly bent. Shoulders back and down.

Start in Mountain. Lift arms alongside ears. Shift weight to heels and bend knees. Shift hips back and down as if sitting on a chair (Chair Pose). Stack knees over ankles. Bring hands into Anjali Mudra (prayer) in front of heart. Pull thighs farther back and down to lengthen your spine. Hook left elbow outside right thigh as low as you can. Press palms together. Pull palms toward navel. Push top hand down to widen top collarbone and revolve chest deeper. Keep weight on heels. Draw left thighbone back to keep hips and knees even. Gently roll belly, chest, neck, and head even more to the right, twisting deeper. Open arms wide into a straight line, pressing left arm against right thigh, leveraging twist deeper. Press left hand down into mat outside right foot and reach right arm up. Twist and open your chest. Hold. Exhale and unwind. Switch sides.

Lie on back. Legs and arms apart. Feet to side. Palms up. Release back to floor. Close eyes. Inhale. Let abdomen rise. Exhale. Let abdomen fall. Feel heavy with each exhale.