| There are 12 postures, each of them is coordinated with the breath. 1 Begin stand, directed to the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart. Take few deep breaths. 2 On next inhale raise the arms upward and gently bend backward, stretching arms above the head as far as feels comfortable. 3 Exhale and bend forward, touching the ground with the hands. The head touches knees. 4 Inhale and step the right leg back. The left foot stay between the hands. Raise the head back. 5 Exhaling and step the left foot together with the right. Arms are straight, raise the hips and align the head with the arms. 6 Exhale and lower the body as for the pushup. Touch the ground with the feet, knees, hands, chest, and forehead. 7 Inhale and stretch, lifting the body with arms. Bend the head up and backward as much as possible 8 It is similar to 5. Exhale, the left foot is with the right, arms are straight, raise the hips and align the head with the arms. 9 Inhale and move the right foot forward. Left foot is between the hands. Raise the head back. 10 Exhale bring the left foot forward, touching the ground with the hands. The head touches knees. 11 Inhale raise the arms upward and gently bend backward, stretching arms above the head as far as feels comfortable. 12 Bring the start position - hands together, palm-to-palm, at the heart. | 
