108 Surya Namaskar : A Guided Moving Meditation
by Prerana W
Before beginning, sit comfortably on your mat, take 2–3 deep breaths, and set an intention for today’s practice — whether it’s focusing on breath, movement, or simply being present. This track guides you through 108 Surya Namaskars directly. As it ends, rest in Shavasana, allow your breath to return to normal, and close with gentle stretches like Pawanmuktasana. Thank you, and happy practicing. Flow through the sacred cycle of 108 Surya Namaskars - a powerful practice that unites body, breath & spirit. This guided track will help you maintain rhythm, pace, and focus. Whether you seek strength, endurance, or a meditative connection within movement, this audio supports you in experiencing Surya Namaskar as both discipline & devotion.
Transcript
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands beside your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands besides your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands besides your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands besides your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands besides your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands besides your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands besides your feet.
Inhale,
Right leg back,
Right knee down,
Toe pointing out,
Look up.
Retain,
Left leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Right leg forward,
Left knee down,
Toe pointing out,
Look up.
Exhale,
Left leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
Inhale,
Exhale,
Hands together,
Prayer position.
Inhale,
Lift your arms up and arch back.
Exhale,
Bending forward,
Hands besides your feet.
Inhale,
Left leg back,
Left knee down,
Toe pointing out,
Look up.
Retain,
Right leg back,
Body in push-up position.
Exhale,
Knees,
Chest,
Chin on the floor.
Inhale,
Slide the body forward,
Arch back.
Exhale,
Lift your hips up,
Knees up,
Inverted V.
Inhale,
Left leg forward,
Right knee down,
Toe pointing out,
Look up.
Exhale,
Right leg also forward.
Inhale,
Lift your arms up and arch back.
Exhale,
Release.
