within the body. If you are doing it with intensity, you will break sweat.
1. Prayer Pose - Exhale
Standing erect with feet together, exhale. Keep hands joined together, as if you were
praying, in front of your chest. Keep your gaze straight ahead.
2. Raise your hands over the head – hold your breath.
3. Chair Pose - Inhale
Inhaling, bend knees, lower hips until thighs are almost parallel to the floor. Sweep arms
out and up toward the ceiling, palms face in, bring torso more vertical into Chair pose.
This is a deep squad pose. It engages your legs, back, and ankles. If you are a skier you
will see its benefits better than anyone.
4. Forward Bend Pose – Exhale
While exhaling: keeping the spine straight lower your torso toward the floor, place your
fingertips on the floor just outside your feet, the fingertips should be in line with the toes.
Bring the torso and head toward legs in a forward fold. Try to place your hands flat on the
floor.
5. Half Forward Bend Pose - Inhale
Inhaling, straighten your arms, lift the torso so it is parallel to the floor. Extend and
straighten your spine. Place your fingertips on the floor. Look toward a wall in front of
you. Place palms on the floor just outside of feet (transition). Step right foot back into
lunge, lower hips. Step your left leg back into pushup position (top of pushup position).
The arms should be perpendicular to the floor. The feet should be on the balls. Backs of
your legs and torso should form a straight line.
6. Plank Pose - Transition
Place palms on the floor just outside of the feet. Step right foot back into lunge, lower
hips. Step your left leg back into push-up position (top of push-up). The arms should be
perpendicular to the floor. The feet should be on the balls. Backs of your legs and torso
should form a straight line.
7. Four-Limbed Staff Pose - Exhale
Exhaling bend elbows and lower body toward floor until you almost touch it (lower pushup
position). Gaze down. Hold for 10 seconds.
8. Cobra Pose - Inhale
Inhaling, roll your feet over the tips of your toes (the feet may also stay on the balls),
lower your hips and thighs toward the floor (touch or almost touch the floor), lift your
chest and straighten your arms. Look straight up.
9. Downward Dog Pose - Exhale
Exhaling, push the hips up while rolling your feet back over the tips of your toes. Lift
your midsection up. Straighten your legs, try to let your heels touch the floor, stretch out
your arms so they are in line with your torso. Look at the floor. Hold.
10. Warrior I Pose - Inhale
While inhaling make a step with your right leg. Raise your hands above the head. Bring
palms together. Gaze at the thumbs. Hold for 10 seconds. Slightly bend your knees, step
back into Plank.
The pose strengthens the legs (long step) and opens the chest.
11. Forward Bend Pose – Exhale
While exhaling: keeping the spine straight lower your torso toward the floor, place your
fingertips on the floor just outside your feet, the fingertips should be in line with the toes.
Bring the torso and head toward legs in a forward fold. Try to place your hands flat on the
floor.
This pose is a resting position between the standing poses. Stay in the pose for 10
seconds.
12. Half Forward Bend Pose (Ardha Uttanasana) - Inhale
Inhaling, straighten your arms, lift the torso so it is parallel to the floor. Extend and
straighten your spine. Place your fingertips on the floor. Look toward a wall in front of
you. Place palms on the floor just outside of feet (transition). Step right foot back into
lunge, lower hips. Step your left leg back into pushup position (top of pushup position).
The arms should be perpendicular to the floor. The feet should be on the balls. Backs of
your legs and torso should form a straight line.
13. Plank Pose - Transition
Place palms on the floor just outside of the feet. Step right foot back into lunge, lower
hips. Step your left leg back into push-up position (top of push-up). The arms should be
perpendicular to the floor. The feet should be on the balls. Backs of your legs and torso
should form a straight line.
14. Four-Limbed Staff Pose - Exhale
Exhaling bend elbows and lower body toward floor almost touching it. Gaze down. Hold
for 10 seconds.
15. Cobra Pose - Inhale
Inhaling, roll your feet over the tips of your toes (the feet may also stay on the balls),
lower your hips and thighs toward the floor (touch or almost touch the floor), lift your
chest and straighten your arms. Look straight up.
16. Downward Dog Pose - Exhale
Exhaling, push the hips up while rolling your feet back over the tips of your toes. Lift
your midsection up. Straighten your legs, try to let your heels touch the floor, stretch out
your arms so they are in line with your torso. Look at the floor. Hold.
17. Begin inhaling as you look up between hands. Step left foot up between hands.
18. Warrior I Pose - Inhale
Continue inhaling as you rise into Warrior Pose. Sweep arms overhead. Bring palms
together. Gaze at the thumbs.
19. Forward Bend Pose – Exhale
While exhaling: keeping the spine straight lower your torso toward the floor, place your
fingertips on the floor just outside your feet, the fingertips should be in line with the toes.
Bring the torso and head toward legs in a forward fold. Try to place your hands flat on the
floor.
This pose can be used as a resting position between the standing poses. Stay in the pose
for 30 seconds to 1 minute.
20. Half Forward Bend Pose - Inhale
Inhaling, straighten your arms, lift the torso so it is parallel to the floor. Extend and
straighten your spine. Place your fingertips on the floor. Look toward a wall in front of
you. Place palms on the floor just outside of feet (transition). Step right foot back into
lunge, lower hips. Step your left leg back into pushup position (top of pushup position).
The arms should be perpendicular to the floor. The feet should be on the balls. Backs of
your legs and torso should form a straight line.
21. Plank Pose - Transition
Place palms on the floor just outside of the feet. Step right foot back into lunge, lower
hips. Step your left leg back into push-up position (top of push-up). The arms should be
perpendicular to the floor. The feet should be on the balls. Backs of your legs and torso
should form a straight line.
22. Four-Limbed Staff Pose - Exhale
Exhaling place palms on the floor. Step back into the Plank Pose. Exhaling bend elbows
and lower body toward floor. Gaze down. Hold for 10 seconds.
23. Cobra Pose - Inhale
Inhaling, roll your feet over the tips of your toes (the feet may also stay on the balls),
lower your hips and thighs toward the floor (touch or almost touch the floor), lift your
chest and straighten your arms. Look straight up.
24. Downward Dog Pose - Exhale
Exhaling, push the hips up while rolling your feet back over the tips of your toes. Lift
your midsection up. Straighten your legs, try to let your heels touch the floor, stretch out
your arms so they are in line with your torso. Look at the floor. Hold.
25. Begin inhaling as you look up between hands. Step left foot up between hands.
26. Half Forward Bend Pose - Inhale
Look up between your hands. Inhaling step right foot up between your hands, then step
your left foot in next to your right foot. Straighten your legs and arms. The torso should
be parallel to the floor. Place your fingertips on the floor. Look straight forward.
27. Forward Bend Pose - Exhale
Inhaling, straighten your arms, lift the torso so it is parallel to the floor. Extend and
straighten your spine. Place your fingertips on the floor. Look toward a wall in front of
you. Bring the torso and head toward your legs in forward fold.
28. Chair Pose - Inhale
Inhaling, bend knees, lower hips until thighs are almost parallel to the floor. Sweep arms
out and up toward the ceiling, palms face in, bring torso more vertical into Chair pose.
29. Raised Arms Pose - Hold breath
While inhaling: lift your torso up to the standing position, sweep your arms up overhead,
the palms come together.
30. Prayer Pose - Exhale