Sthiti:

Stand erect with legs together.  Adopt namaskara mudra in front of your chest.

Posture: Tādāsana

Step 1:

 Take the hands above the head, while inhaling bend the trunk backwards.

Posture: Ardha chakrāsana

Step 2:

While exhaling, bend the body forward touch the knees with the forehead.  Keep the palms on the floor on the either sides of the feet.

Posture: Uttānāsana

Step 3:

Take the right leg back while inhaling.  Keep the right knee on the ground.  Push the left knee forward.  Lower the spine and arch up the chest and look up.

Posture: Eka Pāda Ashva sanchalāsana

Step 4:

While exhaling, take the left leg also back, resting only on palms and toes.  Keep the body straight from head to toes inclined to the ground at about 300.

Posture: Dwi Pāda Ashva senchalāsana

Step 5:

 While inhaling, bend the legs at the knees and rest them on the floor with buttocks resting on the heels without disturbing the position of the palms and toes.  Now relax in this posture with normal breathing.

Posture: Śaśankāsana

Step 6:

While exhaling, raise the body from step 5 and place the chest on the ground in between the hands, without stomach touching the ground.  Place the chin on the ground.

Posture: Astānganamaskara

Step 7:

Now, raise the head and trunk up making the spine concave while inhaling.  Do not disturb the position of the hands and toes.

Posture: Bhujangāsana

Step 8:

While exhaling, raise the buttocks up and push the head down and try to touch the ground with the heels and head.

 Posture: Adho Mukha Śhvānāsana

Step 9:

Same as step 5.

Posture: Śaśankāsana

Step 10:

While inhaling, bring the right leg in between the two hands.  Arch the back as in step 3.

Posture: Eka Pāda Ashva sanchalasana

Step 11:

While exhaling bring the other leg also in between the hands same as in step 2.

Posture: Uttānāsana

Step 12:

While inhaling, come up and bend backwards as in step 1.

Posture: Ardha chakrāsana