A fixed sequence you repeat as a flow: mountain pose, standing fold, half lift, step or jump to plank, lower through chaturanga, upward dog, downward dog for five breaths, then step forward and rise back to standing. Each movement is paired with an inhale or an exhale.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 to 5 rounds at one breath per movement as a warm-up, building toward 10 continuous rounds.
The chaturanga-to-upward-dog step is where shoulders and wrists quietly accumulate load over many rounds, so substitute knees-chest-chin and cobra freely. Move slowly through the folds with low back or hamstring trouble, and skip the jump-backs entirely at first.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.