1. Stand up straight on the floor and fold your hands as you do while praying.



2. Slowly raise both your arms over your head and bend backwards as much as possible; inhale as you do it.



3. Retain this position for a moment and then slowly bend forward and touch the floor with your hands. Rest your palms on the ground and keep your knee straight. Exhale during this process.



4. After this, inhale and fold your left leg at the knee. Bring the knee close to your lungs and stretch your right foot backward.



5. Hold your breath and slowly stretch your left leg backward, place it close to your right leg and push your body above the ground level.



6. Retain this posture and then start exhaling and simultaneously lower your body towards the ground and rest on your hands. Both your feet should be together with the knees above the floor. Also keep your stomach above the ground level. Your toes and chin should however touch the floor.



7. Once you are done with this posture, start inhaling and assume the cobra posture.



8. After that, exhale and lift up your body and hips from the ground level keeping your feet and the palms flat on the floor.



9. Inhale and fold your right leg at the knee. Bring the knee close to your lungs and stretch your left foot backward.



10. Retain this position for a moment and then slowly bend forward and touch the floor with your hands. Rest your palms on the ground and keep your knee straight. Exhale during this process.



11. Slowly raise both your arms over your head and bend backwards as much as possible; inhale as you do it.



12. And finally, once again stand up straight on the floor and fold your hands as you do while praying.