Nice and slow inhale and exhale out prepare yourself now we are moving to standing so as i told you vinyasa is all about adding posture to posture in a flow now from here you have two option you can jump forward or can walk forward so according to your experience and according to your practice you can move now i’m jump look forward

for ardha uttanasana exhale uttanasana now slowly by rounding your spine come up now i’m turning towards the camera now from here lift your hands up now we are doing tadasana here by extending your palm upward lift your heels up extend your spine and exhale release, drop your heels down will do one more round

inhale up and exhale lift your heels up nice and slow lengthening your spine and exhale release now you can support towards your left side of your torso, inhale up and now bend towards your left side nice and slow and inhale back to the center same thing and exhale bend towards your right inhale and exhale inhale back to the center and exhale bend towards the right side now prepare yourself for sun

salutation slowly back to the center by interlacing your finger behind your back try to squeeze your shoulder blade together open you heart extend your elbow look up just stretch and exhale release now with your next inhalation lift your hands up over your head join your palm, exhale fully forward or you can go for bending your knees inhale up for ardha uttanasana ( half forward fold ) exhale walk back drop your knees down

for chaturanga dandasana this is a modified version inhale up for urdhva mukha and exhale go back to adho mukha nice and slow, take your time take 5 or 3 breathes here and most important keep lifting your hip high if you are feeling pressure on your hamstring or your ankle, you can lift your heels off to the mat look forward few more breathe nice and slow now slowly walk forward for ardha uttanasana look forward

and bend fully forward inhale slowly come up for upward salutation always your hands up and exhale now moving to second round of sun salutation A slowly full forward as you exhale inhale up exhale place the palm on a mat slowly send your right leg back shift your weight forward find your chaturanga dandasana inhale up

exhale go back to adho mukha nice and slow now look forward straight your spine hold here keep pressing your heels outside now slowly lift your heels up bend your knee slowly jump for ardha uttanasana exhale uttanasana inhale up, nice and slow come up and exhale, let’s do one more round slowly go for full forward fold inhale up

for ardha uttanasana exhale slowly go back to chaturanga dandasana inhale up for urdhva mukha exhale go back to adho mukha incase if you are tired here you can relax in child pose or you can relax in chaturanga dandasana take your time breathe and slowly lift your heels up you can jump forward for ardha uttanasana exhale uttanasana

just we are moving to sun salutation B slowly come up for utkatasana nice and slow join your both palm and exhale go for full forward inhale up for ardha uttanasana exhale slowly move back to chaturanga dandasan inhale up exhale go back to adho mukha nice and slow now with you next inhalation lift your right leg up as you exhale step your right leg forward by turning your back foot for 45 degree slowly come up for

virbhadra A exhale drop your hands down move back or jump back to chaturanga inhale up exhale go back to adho mukha nice and slow take your time, take your breathe now inhale lift your left leg up step your left leg forward by turning your back foot for 45 slowly come up for warrior A exhale drop your hands down slowly jump back to chaturanga

Inhale up exhale move back to adho mukha nice and slowly take your time you can keep bending with knees up and down nice and slow look forward now slowly walk forward for ardha uttanasana nice and slow look forward extend your spin exhale full forward fol inhale come up for chair pose exhale full forward uttanasana inhale up

ardha uttanasana exhale slowly move to chaturanga inhale up exhale slowly move to downward facing dog inhale lift your right leg up send your right leg forward slowly come up for warrior A breathe in and lengthening your spine exhale place your hand on your mat go back to chaturanga nice and slow, inhale up for urdhva mukha exhale move back to adho mukh take your time, take your breathe inhale lift your left leg upย 

step your left leg forward slowly come up for warrior A nice and slowly now keep rotating your back leg in exhale drop your hands down jump to chaturanga
inhale up exhale go back to downward facing dog now just relax in child pose just slowly drop your knees on your mat and exhale relax in child pose if you are tired from your shoulders you can gently round your hands back just relax over down your

breathe nice and slowly stay there take your time now slowly come back to downward facing dog nice and slowly now look forward by bending your knees slowly jump front for ardha uttanasana exhale uttanasana slowly find your utkatasana ( chair pose ) and exhale slowly extend your spine bend your elbow by

the side, look up for the ceiling and exhale slowly round your spine hug yourself and again inhale extend your spine look up and exhale slowly hug yourself now will do one more round of sun salutation B inhale up for utkatasana and exhale go back to uttanasana inhale for ardha uttanasana nice and slow and move back to chaturanga

dandasana inhale up for urdhva mukha exhale go back to adho mukha nice and slowly take your time take your breathe inhale lift you right leg up as you exhale step your right leg forward turn your back leg in slowly come up for warrior A nice and slowly hold here for 3 two one exhale drop your hands down slowly go back to chaturanga dandasana

Inhale up for urdhva mukha exhale go back to adho mukha ( downward ) take your time inhale lift your left leg up step your left leg forward by turning your back foot in, slowly come for warrior A hold here for three keep breathing two one, exhale drop your hands down you can jump back to chaturang and inhale up for urdhva mukha

exhale go back to adho mukha nice and slowly take your time, take your breathe now let’s do some variation here just slowly shift your weight forward for santulanasana plank pose squeeze your abdomen hold here for three two one slowly down for chaturanga dandasana inhale for cobra keep your elbow parallel, look forward and exhale slowly go for child pose, nice and slowly.

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