From Mountain pose (samasthitih), inhale to reach the arms up and press the hands together, looking up ( Upward Salute ).
Exhale, bend at the hips and fold forward, taking the hands to the shins or knees and lowering the head ( Standing pike on ankles ).
Inhale, lift the chest and head into Shin-support half forward bend , looking forward.
Exhale, bend the knees to ground the hands and step or jump back into a high push up position ( Plank ).
Lower to the floor, dropping the knees if needed, then inhale, flip the feet over onto the tops of the feet, press through the hands to lift the chest forward and up, reaching the toes back and looking forward ( Cobra pose ).
Exhale, flip the feet back over, lift the hips up and back and lower the head into Downward dog .
Take 5 breaths, gazing toward the tip of the nose or feet.
Inhale, step or jump the feet forward toward the hands and lift the head and chest into Shin-support half forward bend .
Exhale, fold forward lowering the head into Standing pike on ankles .
Inhale, stand up, reaching the hands up to meet at the top ( Upward Salute ).
Exhale, return the arms to the sides to Mountain pose (Samasthitih).
Form tips
Breathe in and out through the nose if possible.
Try to coordinate the movements with the breath.
Rest in Child pose rather than Downward dog if needed.
See the notes for each individual position in this flow.