1. Come to stand in Tadasana
2. Inhale - Bring the arms out to the sides and up to Urdhva Hastasana
3. Exhale - Swan dive down hinging at the hips bringing the palms flat on either side of your feet to Uttanasana
4. Inhale - Come up to a flat back bringing the finger tips to the floor
5. Exhale - Bring the palms flat, forward bending again into Uttanasana
6. Inhale - Bring the right foot to the back of the mat and bring the arms up into a high lunge
7. Exhale - Ground the palms and bring the left foot back to meet the right coming into Downward Facing Dog
8. Inhale - Come forward to a Plank position
9. Exhale - Lower down to Chaturanga
10. Inhale - Come forward to Upward Facing Dog
11. Exhale - Back to Downward Facing Dog
12. Inhale -Bring the right foot next to the right hand and bring the arms up into a high lunge
13. Exhale - Bring the left foot forward next to the right and forward bend into Uttanasana
14. Inhale - Bring the arms out to the sides and up, reversing the swan dive to Urdhva Hastasana
15. Exhale - Drop the arms back to Tadasana
Repeat on the left side.
And one more, adding a jump:
1. Come to stand in Tadasana
2. Inhale - Bring the arms out to the sides and up to Urdhva Hastasana
3. Exhale - Swan dive down hinging at the hips bringing the palms flat on either side of your feet to Uttanasana
4. Inhale - Come up to a flat back bringing the finger tips to the floor
5. Exhale - Bring the palms flat, bend the knees and jump back to Chaturanga
6. Inhale - Come forward to Upward Facing Dog
7. Exhale - Back to Downward Facing Dog
8. Inhale - Bend the knees and look between the hands
9. Exhale - Jump between the hands and forward bend into Uttanasana
10. Inhale - Bring the arms out to the sides and up, reversing the swan dive to Urdhva Hastasana
11. Exhale - Drop the arms back to Tadasana
