MASTER THE MOVES
SUN SALUTATION A ✢ MOUNTAIN POSE Stand with feet together. ✢ RAISED ARMS POSE Inhaling, stretch hands above head, palms together. ✢ FORWARD FOLD Exhale to a forward fold. Inhale. ✢ THE PLANK Exhaling, jump or walk back to a plank, lower to your mat. ✢ UPWARD-FACING DOG Inhale, palms beneath shoulders, raise hips off floor and stretch head and neck upwards. ✢ DOWNWARDFACING DOG Exhaling, tuck toes under and bring hips up into an inverted V. Take three breaths. Step to the top of your RAISED ARMS POSE mat. ✢ Inhaling, raise hands above MOUNTAIN POSE Exhaling, head. ✢ return hands to your sides.
SUN SALUTATION B
✢ LIKE SUN SALUTATION A, adding two new poses for strength. After FORWARD FOLD, exhale as you bend knees, sitting back as if into a chair. Reach arms up. WARRIOR 1 ✢ After DOWNWARD-FACING DOG, inhale, turn left foot to a 45° angle and step right foot to front, knee bent at 90°. Exhale, square pelvis to front. Arms above head. ✢ Return to DOWNWARDFACING DOG, repeat on other side. ✢ Return to RAISED ARM POSE and MOUNTAIN POSE.
MOON SALUTATION
✢ AS SUN SALUTATION A, adding one new pose and a breathing exercise for calm. EQUESTRIAN POSE ✢ After FORWARD FOLD, exhale and step back with right leg, knee to mat. Reach arms up. Repeat on ALTERNATE other side. ✢ NOSTRIL BREATHING Sit with crossed legs. Rest left hand on left knee. Exhale. Use thumb of right hand to close right nostril and inhale through left. Close left nostril, pause. Open and exhale through right. Repeat, alternating nostrils after each inhalation.