| 1 | Exhale – Palms in the prayer position | Om mitraya namaha | Anahata (heart) |
| 2 | Inhale – Stretch the arms out, up and back | Om ravaye namaha | Vishuddhi (throat) |
| 3 | Exhale – bending forward from the hips | Om Suryaye Namaha | Swadisthana (pelvic) |
| 4 | Inhale – left leg all the way back, looking up | Om Bhanave Namaha | Ajna (third eye) |
| 5 | Exhale – right leg back (downward facing dog) | Om Khagaya Namaha | Vishuddhi (throat) |
| 6 | Hold – knees, chest and chin to the floor | Om Pushne Namaha | Manipura (navel) |
| 7 | Inhale- lift the head, neck and chest (cobra pose) | Om Hiranyagarbhaye Namaha | Swadhisthana (pelvic) |
| 8 | Exhale – push back into downward facing dog | Om Marichaye Namaha | Vishuddhi (throat) |
| 9 | Inhale – left foot forward between the palms, look up | Om Adityaya Namah | Ajna (third eye) |
| 10 | Exhale – right foot forward, knees straight, bending forward | Om Savitre Namaha | Swadhisthana (pelvic) |
| 11 | Inhale – stretch arms out, up and back | Om Arkaya Namaha | Vishuddhi (throat) |
| 12 | Exhale – straighten up, palms in the prayer position, release the arms | Om Bhaskaraya Namaha | Anahata (heart) |
