Step 1: Namaskarasana (prayer pose)

Stand upright; keep the eyes closed; bring your palms together in the namaste position; breathe normally.

Step 2: Ardha Chandrasana (half moon pose)

Raise and stretch both arms above the head; keep the elbows straight and the thumbs touching; bend the head, arms and upper trunk backward; inhale while raising arms.

Step 3: Uttanasana (hand to foot pose)

Bend forward and touch the floor on either side of the feet; try to touch your knees to the forehead; do not strain; keep the knees straight; exhale while bending forward.

Step 4: Vanarasana (monkey pose)

Inhale, bend the knees, place the palms on the floor on either side of the feet; stretch the right leg back, bending the left knee such that the left shin is perpendicular to the floor and the left knee is in line with the left ankle; keep arms straight; take the head back and arch your back to open up the chest.

Step 5: Phalakasana (plank pose)

Exhale, take the left foot back to join the right foot; keep the arms and legs straight; the body should resemble an inclined plane (head, buttocks, feet in one line); eyes looking between the thumbs.

Step 6: Ashtanga Namaskarasana (eight-point salute)

Inhale and lower the knees, chest and forehead to the floor such that only the toes, knees, chest, hands and forehead touch the floor; keep the buttocks, hips and abdomen raised; exhale and stay.

Step 7: Sarpasana (cobra pose)

Lower the buttocks and hips; keeping the elbows bent, raise the head and chest off the floor using the chest muscles; toes should be together.

Step 8: Adhomukhasvanasana (dog pose)

Keeping the hands and feet in the same position, raise the buttocks and hips; lower the heels to the floor; exhale while raising the buttocks and take the head in.

Step 9: Vanarasana (monkey pose)

Inhale, bring the right leg forward and place it between your palms; stretch the left leg back as far as possible; bend the right knee such that the right shin is perpendicular to the floor and the right knee is in line with the left ankle; keep the arms straight; tilt the head backward; arch the back. (Same pose as Step 4, but with the right leg forward)

Step 10: Uttanasana (hand to foot pose)

Bring left foot forward next to right foot; straighten both legs; bring forehead as close to knees as possible; exhale while performing the movement. (Same pose as Step 3)

Step 11: Ardha Chandrasana (half moon pose)

Raise and stretch both arms above the head; keep the elbows straight and the thumbs touching; bend the head, arms and upper trunk backward; inhale while raising arms. (Same pose as Step 2)

Step 12: Namaskarasana (prayer pose)

Bring the palms together in namaste position; close your eyes; exhale while assuming the position. (Same pose as Step 1)

The exercise is to be repeated even number of times (twice, four times, et cetera) up to twelve times, alternating between the right and left legs for the positions.