1. TADASANA SAMASTHITHI
Stand in your bare feet on a smooth and even surface. Keep your feet together, with your heels touching the wall. Beginners may find it easier to keep their feet 5cm (2in) apart.
Stretch your arms along your sides with the palms facing your thighs and your fingers pointing to the floor. Stretch your neck upward, keeping the muscles soft and passive.
Distribute your weight evenly on the inner and outer edges of your feet, and on your toes and heels. Tighten your kneecaps and open the back of each knee. Turn in the front of your thighs. Tighten your buttocks. Pull in your lower abdomen, and lift your chest.
Keep your head erect and look straight ahead. Breathe evenly and with awareness. Experience your body and mind as an integrated whole and feel the surge of energy. Stay in the pose for 30-60 seconds.
2. TADASANA URDHVA HASTASANA
Stand in your bare feet in Tadasana on an even. uncovered surface. Exhale, and stretching from your waist, lift your arms in front of you, to shoulder- level. Keep your palms open and facing each other.
Raise your arms above your head, perpendicular to the floor. Stretch your arms and fingers. Push your shoulder blades into your body.
Stretch your arms further up from your shoulders, keeping them parallel to each other. Extend your wrists, palms, and fingers toward the ceiling. Feel the stretch along both sides of your body.
Pull in your lower abdomen. Turn your wrists so that the palms face front. Hold the pose for 20-30 seconds. Breathe evenly.
3. TADASANA URDHVA BADDHA HASTASANA
Stand in your bare feet in Tadasana against a wall. On an even, uncovered surface. Bring your arms toward your chest, with your palms facing the chest. Interlock your fingers firmly, from the base of the knuckles, with the little finger of your left hand lower than the little finger of the right hand.
Turn your interlocked palms inside out. Exhale, and stretch your arms out in front of you at shoulder-level. Then inhale, and raise your arms above your head until they are perpendicular to the floor. Extend your arms fully and lock your elbows. Feel the stretch in your palms. Hold the pose for 30-60 seconds.
4. UTTHITA TRIKONASANA
Spread a mat against a wall. Place a wooden block on its ling side on the right edge of the mat. Stand in Tadasana on the centre of the mat. Inhale, then spread your feet about 1m (3.5ft) apart. Your heels and buttocks should touch the wall. Raise your arms out to your sides until they are in line with your shoulders.
Now, turn the right foot out to the right until it is parallel to the wall. Turn your left foot in slightly to the right. Your left heel and buttocks should touch the wall. Keep your left leg straight. Stretch your arms away from your body, keeping them parallel to the floor, with your palms facing down.
Bend to the right and extend your right arm toward the floor. Place your right palm on the block. Pull the tailbone into your body, keeping your left buttock and shoulders firmly pressed to the wall. Raise the left arm up toward the ceiling. Turn your head and look at your left thumb. Rest you weight on both heels, and not on your right palm. Breathe evenly, not deeply. Hold the pose for 20-30 seconds. Repeat the pose on the other side.