HOW TO MASTER THE MOV ES
SUN SALUTATION A
– for FLEXIBILITY
✱ Mountain Pose Stand with feet together, back straight, arms slightly away from your sides.
✱ Raised Arms Pose Inhaling, stretch hands above head, fingers pointing up and palms together, lengthening through your spine.
✱ Forward Fold Exhale to a forward fold, bending knees if needed. Inhale.
✱ The Plank Exhaling, jump or walk back to a plank, lower to your mat.
✱ Upward-facing Dog Inhale, palms beneath shoulders, raising hips off floor, stretching head and neck gently upwards. ✱ Downward-facing Dog Exhaling, tuck toes under and bring hips up to form an inverted V. Take three breaths. Look forward and step to the top of your mat.
✱ Raised Arms Pose Inhaling, raise hands above head, gently lengthening through your neck and back.
✱ Mountain Pose Exhaling, return hands to your sides.
SUN SALUTATION B
– for STRENGTH
Like Sun Salutation A, adding two new poses for strength and endurance.
✱ After Forward Fold, exhale as you bend knees, as if lowering into a chair, sitting back to see your toes. Keep your spine long and reach through fingertips. Draw shoulder blades back and down.
✱ Warrior 1 After Downward-facing Dog, inhale, turning left foot 45° and stepping right foot to front of mat. Exhale, squaring pelvis and sternum to front of mat. Bend right knee to 90° (in line with middle toe). Reach arms above head, lifting rib cage and opening chest. ✱ Return to Downward-facing Dog and repeat on other side.
✱ Return to front of mat for Raised Arm Pose and Mountain Pose.
– for CALM
As Sun Salutation A, adding one new pose and a breathing exercise for calm. ✱ Eq uestrian Pose After Forward Fold, exhale and step back with right leg, lower knee to mat. Hold head up, raising hands above head. Repeat on other side. ✱ Alternate Nostril Breathing Sit comfortably. Use your right thumb to close right nostril; inhale through left one. Close left nostril with right index finger. Pause. Open right nostril and exhale. Inhale through right nostril; close it with right thumb. Pause. Open left nostril and exhale. Repeat the cycle 5 to 10 times.