OM1: First, bring your hands together, in front of your chest.
OM2: Then you can lift your arms from your fingers to the sky. Keep the neck long.
OM3: Your arms bring you far forward and down with your upper body. Try to have your fingers touching the floor in line with your toes. You can bend the knees slightly, but imagine a lot of space within your body.
OM4: Then, your right knee goes far back on the floor. Your left foot is between your hands. Look up keeping the neck long.
OM5: Go to plank, creating a long line with your body from your heels to the top of your head.
OM6: Put your knees down, chest between your hands and forehead on the ground.
OM7: Lengthen your body from the tip of your toes. Without using your hands, use your back to lift your head slightly. You can look to the front (or down-front), neck and spine staying very long.
OM8: Pelvis flies up, pushing with hands and feet in reverse V.
OM9: Bring your right foot between your hands, left knee on the ground.
OM10: Bring your left foot next to the right. Release the weight of your head and spine.
OM11: Go far forwards and up with your arms and upper body.
OM12: Finally let the arms go forwards and relaxed.