Yoga Guide The Sun Salutations
Prayer Pose
Instructions:
❖ stand straight, bring your feet together and your
palms together on your chest
❖ breathe normally
Standing Back Arch
❖ inhale and raise your both arms up above the head,
bend the head, arms and upper trunk slightly
backward, look up
Forward Bend
Instructions:
❖ exhale and bend forward from the hips
❖ touch the floor with your fingers or palms
❖ bring the forehead as close to the knees as is
comfortable
❖ do not strain, keep the knees straight
Half Cobra Pose
Instructions:
❖ place your palms on the floor beside the feet, keep
the arms straight
❖ inhale and bring your left leg back, drop your left
knee on the floor and bend your right knee
❖ in the final posture, the left foot, both hands, left knee
and toes support the body.
❖ the back is slightly arched and the head faces
forward, look upwards
Plank Pose
Instructions:
❖ hold the breath and from Half Cobra Pose bring your
right leg back, straighten your knees and hands
❖ drop the hips until the body forms a straight line from
the top of your head to your heels
❖ focus the gaze on the fixed point in front
Ashtanga Pose
Instructions:
❖ exhale and from Plank Pose lower your knees, chest
and chin on the floor; the feet will come up on to the
toes
❖ in the final position only the toes, knees, chest,
hands and chin (8 parts of the body) should touch
the floor
❖ the buttocks, chips and abdomen should be raised
Cobra Pose
Instructions:
❖ inhale, keep your hands beside your chest and slide
the chest forward and raise first the head, the
shoulders, then, straightening the elbows
❖ arch the back into the Cobra Pose
❖ this will lower the hips and the buttocks to the floor
❖ bend the head back and look upward
Downward Facing Dog Pose
Instructions:
❖ hold the breath, raise your hips up and lower the
head between the arms so that the back and legs
form two sides of a triangle
❖ keep the knees and hands straight
❖ push the heels and head towards the floor
Half Cobra Pose
Instructions:
❖ hold the breath and from Downward Facing Dog lean
forward and bring your left leg forward
❖ place your palms on the floor beside the left foot,
keep the arms straight
❖ drop your right knee on the floor and bend your left
knee
❖ the back is slightly arched and the head faces
forward, look upwards
Forward Bend
Instructions:
❖ exhale and from Half Cobra Pose bring your right leg
forward
❖ bend forward from the hips
❖ touch the floor with your fingers or palms
❖ bring the forehead as close to the knees as is
comfortable
❖ do not strain, keep the knees straight
Standing Back Arch
❖ inhale and raise your both arms up above the head,
bend the head, arms and upper trunk slightly
backward, look up
Prayer Pose
❖ exhale and release your hands, bring the palms
together on the chest
❖ stand straight with your feet together
❖ this is one full round of Sun Salutation
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