First time through, go slowly and warm up your entire body. If you're particularly stiff, you may want to go through this slowly another time. Take the time to get the breath right: Inhale up to mountain lifting through the ribs and chest. Exhale to forward fold then inhale to a slight lift. Exhale to low lunge, inhale to plank (stepping back with other leg), exhale to low plank, inhale to upward facing dog, exhale to downdog, inhale (and step forward) to low lunge, exhale (and step forward with other leg) to forward fold, inhale up to mountain or backward bend, and exhale back to prayer.
After warming up, complete the pose series three additional times (yes, three on each side), increasing the pace to bring your heart rate up.
After you've completed that, repeat the series much slower, holding the poses longer for increased strength and flexibility. This will require a strong mental attitude. Take the time to settle, breathe, and relax into each position.
Finally, repeat the series one more time through for breath control and cool down.
Breath 365fitt,
Kathy
ps. my disclaimer is that I am not a certified yoga instructor, but I am knowledgeable of the poses and what it does for the body. As with any workout, be mindful of how you feel, do not overstretch, and work into each pose as allowed by your current level of fitness.
