How to Do Sun Salutation Poses in Vinyasa Yoga

A sun salutation is a great way to start the day. It helps the body limber up and shake off any stiffness and puts you in a positive mental state. It is also a great warm up for more vigorous exercise.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga mat

1. Stand in Tadasana at the front of the mat. Put your feet together with your hands at your sides and your back straight.

2. Join the hands in prayer position in front of the chest.

3. Raise the hands above the head with a sweeping motion while breathing in. End with the palms parallel, facing inward. Breathe in while you perform this movement. This is called Urdhva Hastasana.

4. Go into Uttanasana. Exhale and bend forward at the hips. Sweep your arms down in a swan dive, ending with your palms on the floor beside your feet. If you are unable to do this, you can finish with your hands on your ankles instead.

5. Inhale, flatten your back and raise your head, looking forward.

6. Exhale and return to Uttanasana.

7. Inhale and move the right foot to the back of the mat, facing forward.

8. Come up in to a low lunge. Raise yourself up on to your fingertips with your left knee extended forward and your left hip sunk deep into the socket.

9. Come into plank position. Move your left foot back until it is parallel to your right and straighten your back. The posture is similar to the one you take when getting ready to do a push up.

10. Lower yourself almost to the ground with your elbows in and your back straight. If necessary, you can bend your knees to make this motion easier.

11. Go into upward facing dog. Inhale and stretch your chest forward between your arms, bending your back backwards in a smooth, concave arch. Your head should be tilted backwards with your eyes looking straight up towards the ceiling.

12. Go into downward facing dog. Curl your toes back under, press your weight down into your heels, and lift your hips up while pressing back with your hands. Your back should be straight.

13. Move the right foot forward and repeat the lunge position, this time on the other side.

14. Step to the front of the mat and bend into Uttanasana.

15. Inhale, flatten your back and look forward.

16. Exhale back into Uttanasana.

17. Inhale and sweep the arms up and out in a reverse swan dive, ending with your arms above your head.

18. Exhale and bring your hands together in front of your heart.

Tips & Warnings

• If you can, take a few yoga classes or get a Vinyasa yoga DVD. It is hard to learn to do a sun salutation without watching someone do it first.

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