Stand straight. ① Inhale, bend your knees & raise your arms up. Keep the arms parallel, palms facing inward. Chair pose.
② Exhale, fold forward (you can bend your knees) and then half lift.
③ Bring your legs back and make a plank pose. Put your knees on the mat and bend your elbows, Chaturanga.
④ Inhale, push the mat with your palms and look up. If you can, leave your knees from the mat. Upward facing dog pose.
⑤ Exhale, come into Downward facing dog pose. Step your feet and find your comfortable position.
⑥ Bring your right leg up and then bring it between your hands. Put your left knee on the mat. Keep tucking the toes and stretch your right leg. Cup your hands and draw your hips back and forth.
⑦ Inhale, raise your arms up and lift your left leg. Draw the tailbone down. High lunge. Twist your body and take your arms wider, parallel to the mat. Keep your left leg strong and firm.
⑧ Inhale, raise your arms up and palms together, or put your hands at heart center.
Exhale, shift your weight onto your right leg. The arms, torso, and raised leg should be positioned relatively parallel to the mat. You can bend your right knee. Warrior 3 pose.
⑨ Inhale, go to Warrior 2 pose. Bring your arms parallel to the mat. Your torso face front. Look at your right fingers.Keep breathing.
⑩ Inhale, bring your left hand down to rest on your left leg. Lift your right arm up to the sky. Lift your chest as you come into a gentle backbend. Look up. Reverse Warrior.
⑪ And then, come back to Downward facing dog pose.
Repeat on the other side.
At the last, come back to Chair pose.
(Or...just do the same movements as I do in the video.）😉
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