Starting Position:

Tadasana (Mountain Pose): Stand at the top of your mat with your feet together or hip-width apart, arms at your sides. Distribute your weight evenly across both feet.
Inhale: Urdhva Hastasana (Upward Salute):

Movement: Sweep your arms out to the sides and up overhead, bringing your palms to touch. Reach up and slightly back, lengthening through your spine.
Alignment: Keep your shoulders relaxed and away from your ears. Engage your core to avoid overarching your lower back.
Exhale: Uttanasana (Standing Forward Bend):

Movement: Hinge at your hips and fold forward, bringing your hands to the mat, shins, or ankles.
Alignment: Keep a slight bend in your knees if necessary to prevent strain on your hamstrings and lower back. Relax your head and neck.
Inhale: Ardha Uttanasana (Halfway Lift):

Movement: Lift your torso halfway up, extending your spine forward with your hands on your shins or fingertips on the mat.
Alignment: Keep your back flat and shoulders away from your ears.
Exhale: Phalakasana (Plank Pose):

Movement: Step or jump back into Plank Pose with your body in a straight line from head to heels.
Alignment: Engage your core and keep your shoulders directly over your wrists. Ensure your hips are neither sagging nor lifted too high.
Exhale: Chaturanga Dandasana (Four-Limbed Staff Pose):

Movement: Lower your body halfway down, keeping your elbows close to your sides.
Alignment: Maintain a straight line from head to heels. If needed, lower your knees for a modified version to protect your shoulders and lower back.
Inhale: Urdhva Mukha Svanasana (Upward-Facing Dog):

Movement: Roll over your toes and lift your chest, straightening your arms.
Alignment: Keep your thighs off the floor, shoulders away from your ears, and open your chest forward.
Exhale: Adho Mukha Svanasana (Downward-Facing Dog):

Movement: Lift your hips up and back, forming an inverted V-shape with your body.
Alignment: Press your heels towards the floor and your hands firmly into the mat. Lengthen your spine and relax your head.
Inhale: Ardha Uttanasana (Halfway Lift):

Movement: Step or jump your feet forward between your hands, lifting your torso halfway up.
Alignment: Keep your back flat and extend your chest forward.
Exhale: Uttanasana (Standing Forward Bend):

Movement: Fold forward over your legs, bringing your hands to the mat, shins, or ankles.
Alignment: Keep a slight bend in your knees if necessary and relax your head and neck.
Inhale: Urdhva Hastasana (Upward Salute):

Movement: Sweep your arms out to the sides and up overhead, coming back to standing.
Alignment: Lengthen through the sides of your body and slightly arch your back. Keep your shoulders down.
Exhale: Tadasana (Mountain Pose):

Movement: Bring your palms together in front of your chest (Anjali Mudra) or lower your arms to your sides.
Alignment: Stand tall with your feet together and arms at your sides. Breathe deeply and evenly.
Safety Tips:
Warm-Up: Ensure you are adequately warmed up before starting the sequence to prevent injuries.
Modify as Needed: Use props such as blocks or straps if you need extra support or flexibility. Modify poses to suit your body and avoid strain.
Listen to Your Body: Pay attention to how your body feels during each pose. Avoid pushing into pain and respect your limits.
Maintain Proper Alignment: Focus on maintaining alignment to protect your joints and muscles. Use a mirror or a friend to check your form if needed.
Breath Awareness: Coordinate your movements with your breath, ensuring smooth and even breathing throughout the sequence.