-
Step 1
Start in a standing position with hands joined together near the chest area. Inhale while keeping the feet together and toes touching.
-
Step 2
Bend forward while exhaling. Bend in the waist and not the legs. Keep bending until the palms of you hands are touching the ground. Keep your hands in line with your toes. Remember to keep knees straight and to relax the neck.
-
Step 3
With left toes on the floor, take the left leg back while inhaling. Raise the neck while pushing the the waist downwards. Push the shoulders back and stretch the chest forwards. Do not move the location of the right leg or the hands, even though the right leg will be bent at the knee now.
-
Step 4
Raise the knee of the left leg while holding your breath. Keeping it close to the left leg, take the right leg backwards. Straighten the neck, both legs and hands. You want your body in a straight line; neck, spine, thighs and feet should be aligned with the toes erect.
-
Step 5
Exhale and bend both elbows. Lower your forehead and knees so they are touching the ground. Keep the elbows close to your chest. This is an Ashtanga position because only eight parts of your body are touching the ground; the forehead, the chest, both palms, the toes on both feet and the knees.
-
Step 6
Straighten the elbows while inhaling. Push the waist down while stretching the shoulders up. With the knees and toes on the floor, push the neck back.
-
Step 7
Hold the last breath and bend the neck back until the chin is in your throat. Touch the heels of your feet to the ground while pushing the body backwards and raising the waist upwards.
-
Step 8
Continuing to hold the breath, repeat the position in step 3.
-
Step 9
Exhale the breath and start to come back to the position in step 2. Do this by bringing the left up place it between the hands. Straighten the legs with the forehead touching the knees.
-
Step 10
Inhale and come back to the position in step 1.
