Yoga Sequences for Home Practice Step-by-Step Moon Salutation - Chandra Namaskara By Ann Pizer twitter linkedin Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. Learn about our editorial process Ann Pizer Updated on June 24, 2019 Print 1 Mountain Pose - Tadasana and Raised Arms Pose - Urdhva Hastasana Mountain Pose and Raised Arms Pose with Backbend. © Barry Stone Begin the sequence standing in Mountain Pose - Tadasana. Inhale - Hook the thumbs of your outstretched arms as you raise them up over the head. This variation of Raised Arms Pose -Urdhva Hastasana is a backbend, so reach the arms toward the wall behind you. 2 Standing Forward Bend - Uttanasana Standing Forward Bend - Uttanasana. © Barry Stone Exhale - Fold forward into a variation of Standing Forward Bend - Uttanasana. As you exhale, let the arms swing down behind your back. Interlace your fingers behind the back and bring your hands over your head as you fold forward. 3 Lunge Pose High Lunge. © Barry Stone Inhale - Release your interlaced hands as you swing the arms up next to your ears and step the right foot back to the end of your mat coming into a High Lunge. 4 Downward Facing Dog - Adho Mukha Svanasana Downward Facing Dog. © Ann Pizer Exhale - Drop the hands to the front of your mat as you step the left foot to the back of the mat coming into Downward Facing Dog. 5 Plank Pose Plank Pose. © Barry Stone Inhale - Come forward into Plank Pose. 6 Knees, Chest, Chin - Ashtanga Namaskara and Cobra - Bhujangasana Knees, Chest, Chin - Ashtanga Namaskara and Cobra - Bhujangasana. © Barry Stone Exhale - Lower down to Knees, Chest, Chin. Inhale - Come forward into Cobra Pose. Advanced Alternative (not pictured): Exhale - Lower down to Chaturanga. Inhale - Come forward to Upward Facing Dog. 7 Back to Downward Facing Dog Downward Facing Dog. © Ann Pizer Exhale - Push back to Downward Facing Dog. 8 Lunge Pose High Lunge. © Barry Stone Inhale - Step the right foot to the front of your mat as you bring the arms up next to your ears coming into a High Lunge Pose. 9 Standing Forward Bend - Uttanasana Standing Forward Bend - Uttanasana. © Barry Stone Exhale - Step the left foot forward to meet the right foot as you swing the arms down and interlace the fingers behind your back coming into a variation of Standing Forward Bend - Uttanasana. 10 Raised Arms Pose - Urdhva Hastasana and Mountain Pose - Tadasana Raised Arms Pose - Urdhva Hastasana and Mountain Pose - Tadasana. © Barry Stone Inhale - Release the hands from behind your back and hook the thumbs in front of you as you come up to stand. In a continuous movement, take the arms up and back behind you coming into Raised Arms Pose -Urdhva Hastasana. Exhale - Bring the arms back along the side of the body as you come back into Mountain Pose - Tadasana. Was this page helpful? Thanks for your feedback! If you've never tried it before, starting a yoga practice can feel overwhelming. Our email series can get you ready to roll out the mat. Sign up and get started today! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit