This invigorating sequence of balancing and twisting postures will stoke your inner fire, known as agni.
AS YOU PRACTICE
To help you stay mentally calm and clear and spread the rising heat throughout your body, breathe through your nose while slightly constricting your throat to create the smooth, rhythmic, ocean-sounding Ujjayi Pranayama (Victorious Breath). Breathe softly and steadily, emphasizing complete exhalations.
1. Vrksasana (Tree Pose) Shift your weight to your left foot. Bring the sole of your right foot to your left inner thigh. Press your palms together overhead. Take 10 to 15 breaths, paus-ing at the end of each exhalation. Exit and repeat on the second side.
2. Uttanasana (Standing Forward Bend) Stand with your feet hip-width apart. Fold forward from your hips. Lower your hands to the floor, bending your knees if you need to. Lengthen up through your tailbone and down through your crown.
3. Anjaneyasana (Low Lunge), variation Step your left foot back, and lower your knee to the mat. Press palms together at your heart. Twist right from your waist to hook your left elbow onto the outside of your right knee.
4. Parivrtta Trikonasana (Revolved Trian-gle Pose) Place your left hand outside your right foot. Come onto your left toes. Straighten your legs and spin your left heel down. Twist right, and extend your right arm up. Exit the pose, and step feet together. Repeat poses 2 to 4 on the other side.
5. Parivrtta Utkatasana (Revolved Chair Pose) Stand up. Bend your knees toward a right angle, and keep your weight on your heels. Press your palms together. Twist right, and hook your left elbow outside your right knee. Breathe down toward your belly and into your midback.
6. Utkatasana (Chair Pose), variation Keep your knees bent, and unwind from the twist. Lift your arms to shoulder height, and extend them out in front of you with palms facing each other. Lengthen your spine, and broaden your collarbones. Lift your heels. Relax your gaze and jaw.
7. Tadasana (Mountain Pose) Lower your heels to the mat. Straighten your legs, and stand upright. Extend your arms overhead, and relax your shoulders. Balance your weight evenly between the balls of your feet and heels. Lengthen through the crown of your head and fingers.
8. Utthita Hasta Padangusthasana III (Extended Hand-to-Big-Toe Pose III) Interlace your fingers under your right knee, hugging it toward your chest. Grasp your right foot with your left hand. Straighten your right leg (as much as possible), and twist right. Your right arm should extend at shoulder height.
9. Parivrtta Ardha Chandrasana (Revolved Half Moon Pose) Release your right foot, and unwind the twist. Fold forward from your hips. Lift your right leg to hip height, and place your right hand in front of your left foot or on a block. Twist left, and raise your left arm. Release the pose. Repeat poses 5 to 9 on the other side.
10. Malasana (Garland Pose) Step your feet shoulder-width apart. Bend your knees, and come into a squat. Press your palms gen-tly together at your heart level, and press your elbows into your inner knees.
11. Bharadvajasana (Bharadvaja’s Twist), variation Come to sit. Bend your knees, and swing your feet outside your left hip. Place your left hand on your right knee and your right hand on the floor behind your right hip. Twist with an even spine to the right. Come out of the twist, and repeat on the other side.
12. Purvottanasana (Upward Plank Pose) Extend your legs out in front of you. Place your hands behind you, fingers pointing to your hips. Lift your hips, and press the balls of your feet into the mat. If comfortable, drop the crown of your head back.
13. Anantasana (Side-Reclining Leg Lift), variation Lie on your left side with your head cradled in your hand. With your right hand on the floor in front for balance, lengthen through the heels, and lift your legs as high as possible. Come down, and repeat on the other side.
14. Salabhasana (Locust Pose), variation Lie on your belly. Press your pubic bone down, and lift your head and chest. Interlace your fingers behind you, and draw your shoulder blades together. Lift your legs and arms up and back. Exit and rest for a moment.
15. Balasana (Child’s Pose), variation Begin to press back into Balasana, pausing part-way to place your fists against your belly. Then fold over your thighs. Relax your belly, and fill your back body for 10 to 15 breaths. Close by resting in Savasana.