1. Surya Namaskar A
Sun Salutations

2. Tadasana – mountain pose
Equal weight on ball and heel of foot
Feet hip distance or together
Ground down through feet and reach up through head

3. Uttanasana – Standing forward fold
Stretching
Spinal muscles
Hamstrings
Gluteus muscles
Piriformus
Gastrocnemius
Adductor magnus

4. Chaturanga dandasana
90 degree angle of arms

5. Bhujangasana – cobra pose
Legs on ground
Arch in the back

6. Urdhva mukha svanasana – upward facing dog
Knees off floor
Large arch in back

7. Adho mukha svanasana – downward facing dog
Equal weight on hands and feet
Triangular shape with body
Tail bone lifts to the sky