The Sun Salutation
One round of Sun Salutation consists of two sequences, the first leading with the right foot in positions 4 and 9, the second leading with the left. Keep your hands in one place from positions 3 to 10 and try to coordinate your movements with your breathing. Start by practicing four rounds and gradually build up to twelve rounds.
- Stand erect with feet together and hands in the prayer position in front of your chest. Make sure your weight is evenly distributed. Exhale.
- Inhaling, stretch your arms up and arch back from the waist, pushing the hips out, legs straight. Relax your neck.
- Exhaling, fold forward, and press your palms down, fingertips in line with toes – bend your knees if necessary.
- Inhaling, bring the left (or right) leg back and place the knee on the floor. Arch back and look up, lifting your chin.
- Retaining the breath, bring the other leg back and support your weight on hands and toes.
- Exhaling, lower your knees, then your chest and then your forehead, keeping your hips up and your toes curled under.
- Inhaling, lower your hips, point your toes and bend back. Keep legs together and shoulders down. Look up and back.
- Exhaling, curl your toes under, raise your hips and pivot into an inverted “V” shape. Try to push your heels and head down and keep your shoulders back.
- Inhaling, step forward and place the left (or right) foot between your hands. Rest the other knee on the floor and look up, as in position 4.
- Exhaling, bring the other leg forward and bend down from the waist, keeping your palms as in position 3.
- Inhaling, stretch your arms forward, then up and back over your head and bend back slowly from the waist, as in position 1.
- Exhaling, gently come back to an upright position and bring your arms down by your sides.