Pranamasana
Prayer Pose
Stand tall with feet together. Bring palms together at the heart centre and settle the breath.
Follow the classic Sun Salutation sequence with the FITNEXTT yoga avatar. Practise slowly, breathe steadily, and stop if anything feels painful.
Prayer Pose
Stand tall with feet together. Bring palms together at the heart centre and settle the breath.
Transition · Pose 1 → Pose 2
Transition · hands to chin
On an inhale, keep the palms together and begin lifting the arms from the heart toward the face.
Transition · hands past the face
Continue sweeping the joined hands upward past the forehead as the gaze starts to lift.
Transition · nearly overhead
Stretch the arms almost fully overhead. Open the chest and look up toward the hands.
Transition · into backbend
Lengthen fully upward, then ease into a gentle backbend as you arrive in Hastauttanasana.
Raised Arms Pose
Inhale and sweep both arms overhead. Lift the chest and take a gentle backbend.
Transition · Pose 2 → Pose 3
Transition · begin the fold
Exhale and tip forward from the hips. Keep the spine long as the arms stay high to start the dive.
Transition · fold halfway
Continue hinging at the hips. Sweep the arms down beside the head as the torso lowers to about halfway.
Transition · deepen the fold
Fold deeper toward the legs. Reach the hands toward the shins or ankles and soften the neck.
Transition · hands near the floor
Keep folding until the fingertips nearly meet the mat beside the feet, arriving into Hastapadasana.
Standing Forward Bend
Exhale and fold forward from the hips. Reach the hands toward the floor beside the feet.
Equestrian Pose (Right)
Step the right foot back into a low lunge. Keep the front knee stacked over the ankle and look forward.
Plank Pose
Step back into a strong plank. Keep the body in one line from head to heels.
Eight-Limbed Salute
Lower knees, chest and chin to the mat. Keep the hips slightly lifted.
Cobra Pose
Slide forward and lift the chest into a gentle backbend. Keep elbows soft and close to the body.
Downward Facing Dog
Lift the hips into an inverted V. Press the hands firmly and reach the heels toward the mat.
Equestrian Pose (Left)
Step the left foot back into a low lunge. Open the chest and look gently forward.
Standing Forward Bend
Bring the back foot forward and fold again. Soften the neck and keep the breath steady.
Raised Arms Pose
Rise on an inhale with arms overhead. Lengthen through the spine and open the chest.
Prayer Pose
Return palms to the heart. Stand tall and complete the round with a calm breath.