How to Do "Sun Salutation A"- Surya Namaskara A

Basic instrutions for how to do a quick and generally easy yoga sequence

Step 1: Setting

Find a setting that is comfortable and calm. You should be able to feel relaxed and have plenty of room to stretch around.

*If you have a yoga mat to use, great! If you do not, use a flat piece of group or floor that is not slippery. (Carpet and grass work great!)

Step 2: "Mountain Pose"- Tadasana

Stand with your feet underneath your hips. The inner sides of your big toes touching, and your heels slightly apart. (About an inch)

Bring your palms together in front of your chest, resting the back of your thumbs against your sternum.

Take several breaths inhaling and exhaling through your nose. Breath long, deep and slow. A good yoga breath is audible!

*If you have a yoga mat, you will begin with your toes at the front of your mat.

Step 3: "Upward Salute"- Urdhva Hastasana

With this step, you are going to start focusing on your breath.

As you inhale, raise your hand over your head. If you can, keep your palms pressed together.

Gently arch your back and look upwards.

Step 4: "Standing Forward Fold"- Uttanasana

As you exhale, bend at your hips bringing your hands down towards your feet.

It is okay to have a slight bend in your knees.

Focus on letting your arms relax, and bring your nose to your knees.

Step 5: "Half Standing Forward Fold"- Urdha Uttanasana

As you inhale, begin to raise your upper body until your back is flat (Your body should form a 90 degree angle), and bring your fingertips to your shins.

Step 6: "Four Limbed Staff Pose"- Chaturanga

As you exhale, fold forward, planting your hands on the ground.

Straighten out your arms, and walk or jump your feet behind you until you are in a plank pose keeping your feet hip-width apart.

Variation 1: Lower your body towards the ground by bending your elbows. Do not touch your body to the ground!

Variation 2: Place your knees on the ground and lower your body towards the ground by bending your elbows. Do not touch your body to the ground!

*if you are using a mat, your feet should be back toward the end.

Step 7: "Upward Facing Dog"- Urdvha Mukha Svanasana

As you inhale, bring your body forward and push it up.

Flip your feet over so the tops of them are in contact with the ground. (Try to keep your shins, thighs, and hips off the ground)

Draw your shoulder blades back, opening your chest and looking upwards.

Step 8: "Downward Facing Dog"- Adho Mukha Svanasana

As you exhale, raise your hips high and roll onto the bottoms of your toes.

Do not worry if your heels don't touch the ground. They do not need to!

Make sure your fingers are spread out and that you are distributing the weight evenly through all of your fingers.

Take 5 breaths here, with your eyes looking at your belly button.

Step 9: "Standing Half Forward Fold"- Ardha Uttanasana

As you inhale, send your body weight forward and walk, float, or jump your feet in between your hands.

Raise your upper body until your back is flat (Your body should form a 90 degree angle), and bring your fingertips to your shins.

Step 10: "Standing Forward Fold"- Uttanasana

As you exhale, bend at your hips bringing your hands down towards your feet.

It is okay to have a slight bend in your knees. Focus on letting your arms relax, and bring your nose to your knees.

Step 11: "Upward Salute"- Urdhva Hastasana

As you inhale, raise your body upwards until.

Raise your arms with your body and stretch them upwards. If you can, press your palms pressed together.

Gently arch your back and look upwards.

Step 12: "Mountain Pose"- Tadasana

As you exhale, Stand with your feet underneath your hips. The inner sides of your big toes touching, and your heels slightly apart. (About an inch)

Lower your arms and bring your palms together in front of your chest, resting the back of your thumbs against your sternum.

*If you are using a mat, you should be back to where you started at the front.

Step 13: Repeat

Repeat the previous steps two or more times.

The more frequently you do it, the more your body will get used to the posses, holds and stretches and they will start to seem easier!

***DONT GET DISCOURAGED!***