Begin in Mountain. Stand with legs and palms pressed together. Take a few deep breathes. Bend forward in Standing Forward Bend keeping your hands next to your feet. Come back up and slowly move into Side Fierce by pressing your palms together and bending the knees. Turn slowly to the side hooking your elbows on the outside of your knees.
Keeping your arms on the outside of your legs, extend your arm down so your hand touches the ground and your opposite arm up for Open Side Fierce.
Now, you can drop down to your hands and your knees. Try to keep them directly under your hips and shoulder. Lift yourself up to a "v" shape by resting on your hands and feet. Lift one leg up and bend it towards your head while you arch your back and head towards your foot for Arching Three Legged Dog.
Come up to Begin the Warrior Series. Warrior 1 extend one leg back, keep your back foot pointed forward. Step the opposite leg forward and bend your knee. Bring your arms up and put your palms together and look up. Now move into Twisted Side Angle place your right elbow on your right knee and wrap your left arm around your body, grabbing your leg. Unwind and put your right arm on the outside of your right leg for Extended Side Angle bring your left arm up by your head, extending it out. Look up toward the ceiling.
Move back into Warrior 1. Lean forward and hook your right shoulder under your right knee for Burning Low Lunge. clasp your hand on your ankle. Unwind and straighten up, stretch your arms out to the sides for Warrior 2. Slowly arch your body back, and touch your left hand on your left leg bring your arm over your head to completely Reverse Warrior.
Straighten up and hook one elbow the other one. wrap the arms around each other until the palms touch. Arch your back in the Eagle Warrior.
Straighten up and place one leg out keeping it straight for Open Triangle, Stretch your arms out to your sides lean down and place your hand on the floor keeping the other hand extended out. Look up towards the ceiling.
Extended Triangle. Straighten back up, but keep your legs in their place. Slowly turn and place your left hand on the ground on the outside of your right leg.
Stand up with your legs close to one another. Hook one elbow on top of the other allowing the palms to touch where they can. Bend your knees and cross your legs, trying to hook your foot around either your ankle or calf for the Eagle pose. Slowly unwind your legs and arms. Balance on foot, while raising the other up behind you for Eagle Warrior, and hook your arms like you did in the previous stretch.
Half Moon. From Eagle Warrior unwind and come back to center. Once your ready, balance on your foot again, lean forward to rest your hand on the ground while raising your leg int the air. Extend your hand up and look up. Next Balancing Star. keep one foot flat on the ground toes pointing out. Keep your knee slightly bent, balance on your hand keeping both your opposite hand and leg extended in the air.
Stand back up keeping your legs apart and your arms out to your sides for 5-Point Star. Tense your muscles for this one. Move into Goddess by stepping your legs wide apart and bending at the knees. Extend your arms out to the sides and bend the elbows.
Straighten your legs and bend at the waist extend your arms directly out forward for Extended Standing Straddle. Place your legs out wide and lay forward, keeping your arms under you for Wide Legged Split.
Lay on your stomach for Clasped Locust. Clasp your hands behind your back and raise your chest and your legs off the ground. Move into Bow by bending your knees and grabbing your ankles.
Now sit on the ground. To complete Intense East extend your legs out in front of you keeping them together, and place your hands flat on the ground fingers pointing to your feet. Push up on your hands to straighten your arms, creating a line with your body. Drop down onto your back for Half Wheel. Arch your back up bending your knees. Support your weight by placing your hands under your hips and resting your weight on your elbow.
Wild Thing is another one that takes a little bit of work to get into. Go into arching three legged dog and allow your foot to continue the motion until you've flipped over and it's flat on the ground. Stretching the opposite hand out.
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