Sun Salutation
| Starting position | ||
 |
Stand erect with the head and body straight but relaxed. The feet are together, the knees are straight, and the arms are relaxed at the sides. Inhale deeply and begin. |
|
| One | ||
 |
As you exhale the breath, bring your hands together at the chest in prayer position. The prayer position you bring the hands up from the sides, place the palms flat against each other at the centre of the chest. The elbows are pushed out to the sides. This is a powerful physical, mental and psychic way of centring the body. |
|
| Two | ||
 |
Inhale and stretch the arms up over the head. Arch the body backwards, keeping the arms alongside the ears, and the knees straight. |
|
| Three | ||
 |
Exhale and bend forwards and bring the hands to the floor next to the feet. If unable to place the hands on the floor with straight knees then bend knees slightly and place hands on the floor. |
|
| Four | ||
 |
Without moving the hands, inhale and stretch the right leg back as far as possible. Drop the right knee to the floor and then stretch the head up. |
|
| Five | ||
 |
Retaining the breath, bring the left back and place the left foot next to the right, with the toes pointing forwards. The body should be in a straight line, the posture is often known as the push-up position. |
|
| Six | ||
 |
Exhaling, drop the knees straight down to the floor and keep the hips up. Without rocking the body backwards, bring the chest straight down to the floor between the hands. Bring the forehead to the floor, if this is difficult to do it is okay to rest the chin on the floor. |
|
| Seven | ||
 |
Inhale as slide the body forwards until the hips are on the ground. Arch the chest up and bring the head back into the Cobra pose. Do not move the hands, the elbows are slightly bent, with the shoulders down and back so that there is no tension in the neck or shoulder area. |
|
| Eight | ||
 |
Exhale and tuck the toes under, without allowing the hands or feet to move from their positions bring the hips up. Push the heels towards the floor and keep the knees straight. Drop the head down between the arms. This is often referred to as the Inverted V pose. |
|
| Nine | ||
 |
Inhale and bring the right foot forwards between the hands so that the fingers and toes from a straight line. Drop the left knee to the floor and stretch the head up. The position is the same as in step four. |
|
| Ten | ||
 |
Without moving the hands, exhale and bring the left foot forwards next to the right foot. The forehead is down towards the knees. This is the same position as that in step three. | |
| Eleven | ||
 |
Inhale as slowly reaching the arms forwards and stretching them up over the head. With the arms alongside the ears, and the weight centred on the balls of the feet, give a complete backwards bend to the body. This is the same position as in step two. |
|
| Twelve | ||
 |
Exhale and stand upright bringing the arms down alongside the body, returning to the starting position. Repeat the Sun Salutation sequence but instead of starting with the right leg start with the left leg. Repeat sequence each time starting with the other leg from the last sequence. |