Sun Salutations

Sun Salutation A

1. Mountain pose: Standing very straight, lift through the head (hands overhead also reaching) while pushing through the feet to create as much length as possible throughout the body. INHALE.

2. Backbend: Look up and take your eyes and your hands slowly backwards across the ceiling into a comfortable backbend. EXHALE. INHALE in transition to forward bend.

3. Forward bend: Keep reaching up and away with your hands as you fold. Reach forward like a diver. Bend at the hips and bring your upper body towards your legs. Your hands can be on the floor or on your shins. EXHALE.

4. Lift halfway up: With your hands on your shins or the floor, stretch your spine away from the lower back and lengthen it out looking ahead or up. INHALE.

5. Lunge: Bring the right foot back and keep the left foot between your hands. Bring your hip downward towards the floor. Keep your head in line with your spine. Look at the floor a few feet in front of you. EXHALE.

6. Plank: Upper push-up; both legs are back, you are on your toes and your hands only. Hands are under your shoulders. Legs are stretched out long. Keep the abs contracted to support the lower back. INHALE.

7. Low push-up: Drop your body towards the floor with elbows close to your your ribs. If you cannot hold your body off the floor, simply rest it down onto the floor. EXHALE.

8. Upward Dog: Hips move towards the floor and tops of the feet come to the floor. This one can also be done with the lower body on the floor and lifting the chest and head upwards. Press through the hands and be careful not to pinch the lower back. Stay as low as you need to. INHALE.

11. Forward Bend: Step the back foot up towards the front foot and fold forward again. EXHALE.

12. Mountain pose. Stretch the arms out over your head or out to the sides. With strong legs (knees slightly bent) keep your head in line with your spine and come up to standing with the flattest back you can. INHALE. Exhale to relax into standing prayer pose.

Pause to refocus or slow breathing down and repeat if appropriate. Note: The suggested breathing in the sun salutations descriptions (the "inhale" and "exhale") noted in each pose is the breath suggested to move into the pose. For example 'inhale as you reach your hands up in mountain pose' and 'exhale as you fold into forward bend'.

For more information about sun salutations click here.


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