Sun Salutation Step 1
Stand with
both feet touching. Bring your hands together, palm to palm, at the
heart. Make sure your weight is evenly distributed. Exhale.
Sun Salutation Step 2
Raise your arms upward. Slowly bend backward, stretching arms above the head. Relax your neck. Inhale.
Bend Forward Step 3
Exhale while
you slowly bend forward until your hands are in line with your feet,
touching your head to your knees, if possible. Press your palms down,
fingertips in line with toes (bend your knees if you have to), and touch
the floor.
Lunge Step 4
Move your
right leg back behind your body in a wide lunge. As you inhale, keep
your hands and feet on the ground, with your left foot between your
hands, and raise your head
Plank Step 5
Bring your left foot together with your right foot.
Push Up Step 6
Exhale as you lower your body, resting on your forearms.
Upward Facing Dog Step 7
As you
inhale, lower your pelvis to the ground and raise your head and bend
backward as far as possible, while straightening your arms.
Downward Dog Step 8
Putting your hand on the ground and keeping your arms straight, raise your hips and align your head with your arms. Exhale.
Lunge Step 9
Slowly inhale
and bend your right leg to take a wide forward step. Keeping your hands
firmly on the ground, place your right foot between your hands and lift
your head up.
Bend Forward Step 10
Keeping your
hands in place, bring both feet together. Straighten your legs but keep
your waist bent and upper body lowered. Touch your head to your knees,
if possible. Exhale.
Sun Salutation Step 11
Slowly rise, straightening your back into a standing pose. Bend backward, stretching your arms above your head as you inhale.
Mountain Pose Step 12
Return to position number 1. Exhale.
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