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Step 1
Begin from tadasana, or mountain pose. Stand at the end of your mat with your feet about hip-width apart. Your shoulders should be relaxed while your arms rest gently at your sides.
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Step 2
Inhale as you lift your arms out to the sides and up overhead, to extended mountain pose. Look up to your hands as you lift towards the ceiling. Exhale and allow your body to fall gently forward, relaxing your arms as your torso extends towards your legs.
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Step 3
Place your palms flat on the floor in front your feet, inhale and slowly walk your hands forward as far as possible without lifting your heels from the floor. This pose is known as downward facing dog. On the exhale, lift your hips towards the ceiling, relax your neck and feel the stretch of downward dog.
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Step 4
Transform downward dog into dancing dog by shifting all of your weight to your left heal and slowly lifting your right foot up. Keep your leg straight and your flexed until your leg is pointing straight to the ceiling.
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Step 5
Bend your right knee and carefully swing it over your body. Lift your right hand from the floor and allow your body to naturally swing face-up. Your right foot should now be flat on the floor and your right arm should be extended out perpendicular to your body and parallel to the floor.
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Step 6
Bring your right arm up and over your body once again, picking up your right foot and swinging it up to the ceiling as you turn your body face down once again. Bend the right knee into your chest and then extend the heal under your left leg. Pick up your left hand as you place your right foot flat on the floor, turning your body face up.
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Step 7
Extend the left arm out perpendicular to your body and parallel to the floor, repeating dancing dog. Bring your arm back over, turning your body face up and returning your right leg to full extension. Lower the right leg and return to downward dog, walk your hands towards your feet, inhale and return to mountain pose.
