From a standing posture,
Inhale,
Reach your arms up into extended mountain pose.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale and bow forward into standing forward bend.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale,
Lift your chest and lengthen your spine for upward lift.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Bend your knees and jump or step back into high plank or low plank.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale,
Lift your chest up and roll your shoulders back into upward facing dog.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale,
Roll your toes under and lift your hips back into downward facing dog.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale,
Bend your knees,
Look forward and jump or step to the front of your mat.
Inhale into upward lift.
Exhale into forward bend.
Inhale,
Reach your arms up into chair pose.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale into forward bend.
Inhale into upward lift.
Exhale,
Jump or step back into high plank to low plank.
Inhale into upward dog.
Exhale into downward dog.
Inhale,
Step your right foot forward and come into airplane warrior pose.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale,
Transition into warrior one pose.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale,
Fold forward and step back with your right foot into high plank to low plank.
Inhale into upward dog.
Exhale into downward dog.
Inhale,
Step your left foot forward and come into airplane warrior pose.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale,
Transition into warrior one pose.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale,
Fold forward and step back with your left foot into high plank to low plank.
Inhale into upward dog.
Exhale into downward dog.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale,
Bend your knees,
Look forward and jump or step to the front of your mat.
Inhale into upward lift.
Exhale into forward bend.
Inhale into extended mountain pose.
Exhale into forward bend.
Inhale into upward lift.
Exhale,
Jump or step back into high plank to low plank.
Inhale into upward dog.
Exhale into downward dog.
Inhale,
Step your right foot forward and come into warrior two pose.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale,
Transition into reverse warrior pose.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale,
Windmill forward and step back with your right foot into high plank to low plank.
Inhale into upward dog.
Exhale into downward dog.
Inhale,
Step your left foot forward and come into warrior two pose.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale,
Transition into reverse warrior pose.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale,
Windmill forward and step back with your left foot into high plank to low plank.
Inhale into upward dog.
Exhale into downward dog.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale,
Bend your knees,
Look forward and jump or step to the front of your mat.
Inhale into upward lift.
Exhale into forward bend.
Inhale into chair pose.
Exhale into forward bend.
Inhale into upward lift.
Exhale,
Jump or step back into high plank to low plank.
Inhale into upward dog.
Exhale into downward dog.
Inhale,
Step your right foot forward and come into extended side angle pose.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale,
Windmill forward and step back with your right foot into high plank to low plank.
Inhale into upward dog.
Exhale into downward dog.
Inhale,
Step your left foot forward and come into extended side angle pose.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale,
Transition into triangle pose.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale,
Windmill forward and step back with your left foot into high plank to low plank.
Inhale into upward dog.
Exhale into downward dog.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale,
Bend your knees,
Look forward and jump or step to the front of your mat.
Inhale into upward lift.
Exhale into forward bend.
Inhale into extended mountain pose.
Exhale into forward bend.
Inhale into upward lift.
Exhale,
Jump or step back into high plank to low plank.
Inhale,
Upward dog.
Exhale into downward dog.
Inhale,
Step your right foot forward and come into crescent lunge pose.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale,
Transition into revolving crescent lunge pose.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale,
Fold forward and step back with your right foot into high plank to low plank.
Inhale into upward dog.
Exhale into downward dog.
Inhale,
Step your left foot forward and come into crescent lunge pose.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale,
Transition into revolving crescent lunge pose.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale,
Fold forward and step back with your left foot into high plank to low plank.
Inhale into upward dog.
Exhale into downward dog.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale,
Bend your knees,
Look forward and jump or step to the front of your mat.
Inhale into upward lift.
Exhale into forward bend.
Inhale into chair pose.
Exhale into forward bend.
Inhale into upward lift.
Exhale,
Jump or step back into high plank to low plank.
Inhale into upward dog.
Exhale into downward dog.
Inhale,
Lift your right leg forward and come into half pigeon pose.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Exhale,
Lift your right leg back into high plank to low plank.
Inhale into upward dog.
Exhale into downward dog.
Inhale,
Lift your left leg forward and come into half pigeon pose.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale,
Lift your left leg back into high plank to low plank.
Inhale into upward dog.
Exhale into downward dog.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale,
Bend your knees,
Look forward and jump or step to the front of your mat.
Inhale into upward lift.
Exhale into forward bend.
Inhale into extended mountain pose.
Exhale,
Bring your hands down to your side into a standing posture.
Slowly transition into corpse pose by lying on your back with your palms facing up and your feet displayed outward.
Close your eyes and bring your awareness to your navel region.
As you inhale,
Your belly rises.
As you exhale,
Your belly falls.
Let your whole body become completely relaxed and free of tensions.
It's very important to relax here in order to let your mind,
Body and nervous system assimilate and absorb the posture that you've just performed in your surah yoga routine.
For the next few minutes,
Feel and listen to your breath,
Allowing yourself to stay present in each moment.
Let your body become completely relaxed and free of tension.
Let your body become completely relaxed and free of tension.
Let your body become completely relaxed and free of tension.
