How To Do A Sun Salutation A
1. Mountain Pose, Hands At Heart — Tadasana, Anjali Mudra
Stand with your feet together or hip-width apart. Press your prayer hands at chest. Rest your thumbs at your heart.
2. Upward Salute — Urdhva Hastasana
INHALE: Sweep your arms overhead. Look up. Maybe there is a slight arch in your back.
3. Standing Forward Fold — Uttanasana
EXHALE: Fold forward from the hips. Bend your knees if necessary. Use your hands behind your thighs or calves to bring your chest closer to your quadriceps. Bring your nose to your knees.
4. Halfway Lift — Ardha Uttanasana
INHALE: Lift your torso halfway. Add length to your spine forward so your back is flat. Your torso is parallel to the floor. Your fingertips touch the mat underneath you, or press your palms into your shins.
5. Four Limbed Staff Pose — Chaturanga Dandasana
EXHALE: Step back to Plank Pose (High Push-Up), with your hands under your shoulders and feet hip-distance apart. Continue exhaling as you move your body forward lowering your body to Low Push-Up. Keep your elbows tucked in toward your sides. If needed, come to your knees for Half Chaturanga.
6. Upward Facing Dog Pose — Urdhva Mukha Svanasana
– OR –
Low Cobra Pose – bhujangasana
Upward Facing Dog: INHALE: Roll over your toes pressing the top of your feet into the mat. Pull your chest forward and straighten your arms. Draw your shoulders down your back. Lift your chest to the sky. Press through the tops of your feet to lift your thighs off the floor. Elbows stay tucked in toward your sides.
Low Cobra: INHALE: Lower Your body all the way to the mat. Flip your feet over, and press into the tops of your feet to engage your quadriceps. Your knees lift away from the mat. Pull your hands back inline with your low ribs. Elbow squeeze towards one another. lift your heart up.
7. Downward Facing Dog Pose — Adho Mukha Svanasana
EXHALE: Roll over your toes and lift your hips toward the sky. Your heels may not touch the ground, but work your heels lower. Ground down through your hands as you lift your tailbone up. Lift your belly and sit bones toward the sky. Stay here for one breath cycle. Inhale, look between your hands. Exhale, bend your knees and look between your hands. Step or jump both feet between your hands.
8. Halfway Lift — Ardha Uttanasana
INHALE back to your Halfway Lift (See Above)
9. Standing Forward Fold — Uttanasana
EXHALE into your Forward Fold (See Above)
10. Upward Salute — Urdhva Hastasana
INHALE: Reach up to Upward Salute (See Above)
11. Mountain Pose, Hands At Heart — Tadasana, Anjali Mudra
EXHALE your hands to Mountain Pose with your prayer hands at your heart. (See Above)