How to Do a Sun Salutation

A Sun Salutation is a series of twelve yoga positions, depending upon the style of yoga. To do a Sun Salutation, follow the positions in sequence along with coordinated breathing and stretching for each. Sun Salutations are one of the best sequences in yoga as by doing them properly you will stretch and strengthen many of the muscle groups in your body and you will be exercising your respiratory system as well.

Difficulty: Moderate

Instructions

Things You'll Need:

• Comfortable exercise clothing
• Quiet flat area or room
• Yoga mat (optional)

1. Begin the Sun Salutation standing in Mountain Pose, your body facing to the east to mentally visualize the rising sun. Your feet are hip width apart, hands together by your side or in a prayer position. Take several slow deep breaths while you visualize the warmth from the sun radiating through your body.

2. Continue inhaling and in one long sweeping movement raise your arms up over your head. Gently arch back as far as it feels comfortable. You should feel your chest fully expand. This is a Hands Up Pose. Hold this pose for a few seconds, holding your breath, eyes focused on a focal point and your mind clear.

3. Exhale as you bend forward from your waist, hands in a prayer position or palms together, tucking your head in towards your body and be sure to keep your back straight as possible. This is the Hands To Knees Pose. Do this in one continuous movement ending with grasping the ankles. Bend your arms, while you pull the upper portion of your body into your legs. Lower your chin into your chest. Stay in this position for a few seconds while you exhale all your breath, eyes focused or softly closed and your mind clear of thoughts.

4. Inhale, release your legs, move to an upright position, right leg back into a Lunge Pose. Use your hands to support and balance your weight. Look up as you tilt your head back, inhale and hold the breath. As you become more advanced, try keeping your knee from touching the floor.

5. Hold in the Lunge Pose from Step 4, exhale as left the leg goes back into the Plank Pose. Hold this position and inhale.

6. Breathe out and inhale as you lower your body down from the Plank Pose. You will have your chest, knees and chin touching flat on the floor. Tuck your toes under in this pose. When your knees have touched the floor, exhale and breathe in a normal manner. This is the Stick Pose.

7. Stretch forward and up, curl your head back, as you inhale. You will be bending at your waist. Lift your torso using your arms. Continue arching backward so long as it feels comfortable. Your hipbones should remain on the floor. It's ok to bend your arms. This is the Cobra Pose or Upward Dog Pose, depending on the style of Yoga. Hold your breath as you fully extend or arch your torso up.

8. Exhale as you push your hips up, while pressing your heels down, to form an inverted "v." Tuck your chin down to your chest while you hold an exhaled breathe in the completed pose called the Downward Dog Pose.

9. Start to inhale while bringing forward your left foot. Placing the left foot between your hands into a left leg lunge forward. Take a breathe as you continue by raising up your arms making a circle over to the side and up over your head. Put your palms together, your eyes should be focusing on your hands. Do not exhale yet, but remain in this pose, eyes focused and your mind clear. This is a Lunge Pose. Alternate your legs when you repeat the Sun Salutation series of poses.

10. Lift the right foot to be up beside your left foot as you breathe out. Hold on to the back side of your legs, as best you can. Your arms will be bent at the elbow. You are stepping back into the Head To Knees Pose. Pull your upper body towards your legs, while tucking in your chin towards your chest while your breath is held. Stay in this pose for a few seconds.

11. Straighten your body, while taking a breath in, to an upright position while you bring your arms around in a circle, wide out to each side and up over your head, put your palms placed together or prayer position. Focus on your hands while stretching upward, slightly arch the back. You have returned to the Hands Up Pose.

12. Exhale while in a slow motion letting your arms circle downward and out to the sides and then bring the arms back in to your chest area in prayer position or palms together just as your started in Step 1. You are back in the Mountain Pose and have completed one full Sun Salutation.

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[presnick]

on 12/10/2007 This is good, but it requires a prior knowledge of yoga to understand it.