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I can’t think of a better way to start my day than performing yogic Sun Salutations to warm up and prepare both my mind and body for the day.

There are many different variations of the Sun Salutation Flow and this is just one of many.  The one I will show you consists of 8 different poses that you should strive to flow through smoothly by moving only with your breath.

Mountain Pose:

Stand straight with your feet and knees together, tucking your chin in and elongating your spine.  Bring your palms together at the center of your chest, and focus our attention on your breathing.  This is an effective pose, which helps to center the mind and body.

Hands Above the Head:

Inhale and raise your hands outward, drawing a large circle in the air until your palms are touching again, over your head, in the prayer position.  Lean your head back and look up toward your thumbs.

Forward Bend:

Exhale releasing your breath slowly, bend forward from the hips, keeping your back straight.  Bring your hands down to the floor on either side of your feet (or bring the hand down as far as you can WHILE keeping your back straight!)

Head Up:

Inhale slowly, lifting your head up, keeping your hands/fingers touching the floor.  Look up while straightening your arms, make your lower back concave and extend toward your tailbone.  Beginners can keep their knees bent to maintain a STRAIGHT and LONG SPINE!

Four Limbed Stick/Plank:

Exhale using the strenght of your hands, jump back into a press-up position or straight line with just your toes and palms of your hands touching the floor.  Beginners can step and walk back slowly.  Your elbows should be tucked in close to your sides, holding your body parallel to the floor.  Your feet should be hip-width apart.

Upward Dog/Cobra:

Inhale while rolling over your toes onto the tops of your feet.  Bring your chest forward and up through your arms, rolling your shoulders over and back.  Arch your back and look up.  Try to keep your upper legs raised off the floor.

Downward Dog:

Exhale pushing into the palms of your hands, roll back over your toes onto the soles of your feet.  Take your heels down toward the floor and pull your hips up into the air.  Keep your hands in line with each other and your feet parallel.

Your arms should be straight, with the inner elbows facing each other. Tuck your chin down, look toward your navel, and take either five or eight long breaths.

Warrior Pose:

a)

b)

Inhale, step your right leg forward, taking the foot between your hands. Raise your trunk and lift your arms into the Prayer position above your head, keeping your arms straight and your shoulders down.

Your right leg should stay at a 90 degree angle with your thigh parallel to the floor.  Your left leg should remain straight.  Your hips should face forward.  Lift your trunk up, expanding the chest. Look up toward your thumbs.

Four Limbed Stick/Plank:

Exhale and repeat the same technique as before.  Continue your flow, but this time step forward with the left leg for the warrior I stance and pose.

Upward Dog/Cobra:

Downward Dog:

Warrior I Pose (left leg):

Four Limbed Stick/Plank:

Upward Dog/Cobra:

Downward Dog:

Forward Bend/Head Up:

Forward Bend:

Chair Pose/Hero Pose:

Inhale as you lift your hands into the prayer position above your head, simultaneously vend your legs, as if you are about to sit down.  When your legs are bent at a 60 degree andle, hold the position and lift up through your arms, while pressing your heels firmly into the floor.

Grip your knees together and lean the weight of your body back onto your heels.  Keep lifting your back so your trunk does not lean too far forward.  Lift your head and look up at your thumbs.