Position 12 – Exhale
Prayer Pose
Pranamasana
- Join the palms together above the head.
- Bend the elbows and bring the hands down to rest in front of the sternum.
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Tag Archive for: Salutations to the Sun
Position 11 – Inhale
Raised arms pose
Hasta Utthanasana
- Align the spine and neck.
- Keep the arms and back straight, engage the core muscles, rotate from the hips and raise the head and torso upright.
- Stretch all the way up then arch the arms, head and torso back.
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Position 10 – Exhale
Hand to foot pose
Padahastanana
- Bring the right foot forward, next to the left foot.
- Straighten both legs.
- Bring the abdomen in contact with the thighs and draw the head toward the shins.
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Position 9 – Inhale
Equestrian Pose
Ashwa Sanchalanasana
- Step forward with the left foot, bend the knee and position the foot between the hands.
- Simultaneously lower the right knee to the floor.
- Keep the left foot between the hands and lunge forward.
- Press the pelvis down and extend the body up and back as far as is comfortable.
- Lift the palms from the floor and come up onto the fingertips.
- Draw the shoulder blades together slightly to open in the chest.
- Engage the neck muscles and lift the chin and gaze up.
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Position 8 – Exhale
Mountain pose
Parvatasana
- Lower the palms to the floor.
- Keep the right foot still and step the left foot back to beside the right.
- Simultaneously, raise the buttocks and lower the head between the arms so that the body forms a triangle.
- Lift the tail bone upwards, lengthen and straighten the arms and spine.
- Keep the knees soft and relax the heels towards the floor.
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Position 7 – Inhale
Cobra pose
Bhujangasana
- Keep the hands and feet in the same position.
- Slide the chest forward and raise the head.
- Simultaneously lower the hips and pelvis to the floor.
- Keep the pubic bone on the floor and straighten the arms to a comfortable position.
- Lengthen and stretch the spine into a backwards curve, directing the gaze upward.
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Position 6 – Retain out
Eight point salute
Ashtanga Namaskara
- Keep the hands and feet in the same position.
- Lower the knees chest and chin simultaneously to the floor, allow the heels to rise, the balls of the toes remain in contact with the floor.
- Keeping the chest between the hands tuck the elbows into the sides of the body.
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Position 5 – Exhale
Mountain pose
Parvatasana
- Lower the palms to the floor.
- Keep the right foot still and step the left foot back to beside the right.
- Simultaneously, raise the buttocks and lower the head between the arms so that the body forms a triangle.
- Lift the tail bone upwards, lengthen and straighten the arms and spine.
- Keep the knees soft and relax the heels towards the floor.
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Position 4 – Inhale
Equestrian Pose
Ashwa Sanchalanasana
- Extend the right leg back and lower the knee to the floor.
- Keep the left foot between the hands, ensure the left shin is at a 90 degree angle with the floor.
- Press the pelvis down and lengthen the spine.
- Draw the shoulder blades together slightly to open the chest.
- Keep the head in line with the spine and direct the gaze ahead.
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Position 3 – Exhale
Hand to foot pose
Padahastanana
- Stand upright.
- Keep the back, head and arms straight and bend forward from the hips.
- Bring the abdomen in contact with the thighs, draw the head towards the shins and simultaneously place the hands on the floor either sides of the feet.
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Position 2 – Inhale
Raised arms pose
Hasta Utthanasana
- Raise the arms, separate the palms and position the hands forward, shoulder width apart.
- Arch the arms, head and torso upwards and back.
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Position 1 – Exhale
Prayer Pose
Pranamasana
- Stand with the feet together at the front of your space.
- Bend the elbows and join the palms in front of the sternum.
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