1. Tadasana : Stand straight inhale bring your both the hands up and simultaneously stand on your tose. Stretch your whole body up. Stay in normal breathing.
2. Padhastasana : From the postion of tadasana exhale and bend forward keeping the knees straight try to touch your head on the knees. breath normally.
3. Vajrasana : Now slowly fold your legs and sit on your heels. keeping your palms on your knees. breath normally.
4. Ustrasana : from the positioin of vajrasana stand on your knees keeping your both the legs slightly apart, inhale and bend back and try to hold your heels. stay in this postion as long as you can. Stay in this position as long as you feel comfortable. Breath normally inhale and exhale normally.
5. Yog Mudra : from the position of ustrasana sit in vajrasana interlock your fingers behind your back now bend forward while you exhale.
6. Ardha tadasana : Now release your hands come back to the postion of vajrasana while inhaling keeping your both the hands up palm facing each other streach your whole body.
7. Sasankasana : from the position of ardha tadasana exhale and bend forward touch your head on the ground keeping your hands completely straight.
8. Bhujangasana : from sasankasana stretch forward while inhaling, take the support of your palm expand your chest.
9. Tiryakbhujangasana : Now in this postion turn your head slowly to left and then slowly to right. this is tiryakbhujangasana.
10. Now again come back to sasankasana position.
11. from sasankasana assume the postion of ardha tadasana.
12. Utkatasana : from tadasana fold your both the hands in front of your chest and sit on your toes. sit erect and breath normally.
13. take support of your palms and come to padahastasana position.
14. Now inhale and do tadasana.
15. Now from this position clinch your fists and pull your hands down as if you are lowering some heavy object. While doing this think that your entire body is getting energized. and come back to the position.
1. Tadasana : Stand straight inhale bring your both the hands up and simultaneously stand on your tose. Stretch your whole body up. Stay in normal breathing. 
2. Padhastasana : From the postion of tadasana exhale and bend forward keeping the knees straight try to touch your head on the knees. breath normally. 
3. Vajrasana : Now slowly fold your legs and sit on your heels. keeping your palms on your knees. breath normally. 
4. Ustrasana : from the positioin of vajrasana stand on your knees keeping your both the legs slightly apart, inhale and bend back and try to hold your heels. stay in this postion as long as you can. Stay in this position as long as you feel comfortable. Breath normally inhale and exhale normally. 
5. Yog Mudra : from the position of ustrasana sit in vajrasana interlock your fingers behind your back now bend forward while you exhale. 
6. Ardha tadasana : Now release your hands come back to the postion of vajrasana while inhaling keeping your both the hands up palm facing each other streach your whole body. 
7. Sasankasana : from the position of ardha tadasana exhale and bend forward touch your head on the ground keeping your hands completely straight. 
8. Bhujangasana : from sasankasana stretch forward while inhaling, take the support of your palm expand your chest. 
9. Tiryakbhujangasana : Now in this postion turn your head slowly to left and then slowly to right. this is tiryakbhujangasana. 
11. from sasankasana assume the postion of ardha tadasana. 
13. take support of your palms and come to padahastasana position.
15. Now from this position clinch your fists and pull your hands down as if you are lowering some heavy object. While doing this think that your entire body is getting energized. and come back to the position. 
