Our Father:  standing, with hands in prayer position. come into it on the inhalation. (in general: how many breaths you take between is up to the spirit, instructions here are for the transitions.  Breath does not always alternate)

Who Art in Heaven: reach up, arching back, looking up, arms over head. Inhaling as the arms come up.

Hallowed Be Thy Name: bow, folding forward, hands near feet.  Exhaling while coming down.

Thy Kingdom: take right leg back, belly up and back into warrior I, arms overhead reaching up. Inhale as arms come up.

Come: come into lunge with cheek at knee.  Exhaling into it.

Thy Will be Done:  take right knee to floor and hips back near right heel, still bowing forward. Exhaling into it.

On Earth:  take left foot back to meet the right, body forward lying on the ground, or chaturanga dandasana.  Exhaling into it.

As it is in Heaven: lift the heart forward and up into cobra or upward-facing dog. Inhaling as you come up.

Give us this Day:  bring the hips back into extended child, forehead to floor, palms facing up. Exhaling back.

Our Daily Bread:  lift the hips up into downward-facing dog. Inhaling or exhaling as you come back and up.

And Forgive us:  bring the right foot forward, bring the belly up and back, arms reaching overhead into warrior I. Inhale as you rise.

Our Trespasses:  bow forward into lunge with cheek to right knee.  Exhaling as you lower body.

As We Forgive Those who Trespass against Us:  drop left knee to floor and bring hips back near left heel, still bowing forward, cheek near right knee. Exhaling as you draw back.

Lead us Not into Temptation:  bring left foot forward, knees apart into a squat, hands in prayer position in front of heart, looking up.  Inhaling to help you come forward, exhaling in it.

But Deliver Us from Evil:  bow head and bring hands to floor in front of you, palms open and facing up. Exhaling as you bow.

For Thine is the Kingdom and the Power and the Glory: rock back onto heels, and rise up taking hands into body and overhead, arching back. Inhaling as you rise.

For Ever and Ever:  open the arms out to the sides (like the cross), both the front and the back of the heart open, center of the front of the heart coming inward just slightly, head not quite but almost beginning to bow,caught between reaching up and yielding down, back of neck broad. Breathe into the stillness.

Amen: bring the hands into prayer position in front of the heart and bow the head. Exhale and breathe.