There are small variations in the way yogis do this sequence, but the most important thing is the synchronization of the motion of your breath with the movement of your body. Basically, all upward movements are coupled with inhalation, and downward movements with exhalation.
1. MOUNTAIN POSE
Start in Mountain pose: stand up tall, feet together or a little apart, arms at your sides. Place your palms together in a prayer position, roll your shoulders back and down and lift your chest.
2. INHALE
Inhale through your nose and extend your arms above and behind your head.
3. SWAN DIVE
Swan dive into a standing forward bend, exhaling through your nose and placing your hands on your legs as close to your feet as you can. Bend your knees a little if your hamstrings are tight, to protect your back.
4. HALF STANDING FORWARD BEND
Inhale and lengthen your spine forward into a Half Standing Forward Bend, with your fingertips on the floor and gaze focused ahead.
5. PLANK POSE
Exhale and step, or lightly hop, your feet behind you to get into a Plank pose, arms straight underneath your shoulders and legs straight behind you. Your back should be flat and your core engaged. Hold for a second, then, in a snake-like movement, lower yourself towards the floor. Then lower your chest and chin to the floor, keeping your elbows close to the sides of your ribcage, and flatten your feet to the floor.
6. COBRA POSE
Inhale as you push down with your arms and raise your head, shoulders and upper body as far as you can without straining. This is the Cobra pose. Look upwards, roll shoulders back and down and keep elbows in. Firm up your kneecaps and thighs to prevent them lifting off the mat.
7. DOWNWARD FACING DOG
Exhale into Downward Facing Dog; walk hands forward and slightly farther apart than shoulder width, and spread fingers wide for stability. Then curl toes under and press your hips upwards so your body is in the shape of a triangle, with your bottom as the apex. Make sure your neck and shoulders are released and relaxed. If your hamstrings are tight, keep your knees slightly bent. Take five deep breaths.
8. FORWARD BEND
Inhale, step forward one foot and then the other between the hands, looking ahead. Then exhale into a forward bend.
9. INHALE
Inhale and come up, arms above and behind head.
10. STANDING POSE
Lower arms into original standing pose.
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By training, I am a American Board Certified Pediatrician. But in my younger years I grew up with natural alternatives. As a mom I have tried to incorporate both for my kids and it has worked wonders. And finally, as I am studying natural & alternative medicines, I realize the beauty and wisdom of living closer to earth. Hence in my practice I integrate both...for acute ailments I follow American Academy of Pediatrics recommendation but for simple and/or chronic conditions I prefer natural alternatives.
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