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Here are the standard steps of Sun Salutation A. Repeat this series as many times as you desire, holding postures as long as your body desires. Gradually, this will end up being force of habit and you may even have the ability to close your eyes. Stand high with feet rooted firmly into the floor, hip-width apart, toes facing forward.

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Unwind shoulders, extend neck, and let arms unwind on your sides while you soften your gaze. * Take a beat here to scan your body for tension and unwind your muscles. Set your intent or mantra, start your Ujjayi breathing, and commit to being present. On an inhale, raise your arms overhead with palms facing inward.

Draw shoulder blades down and keep your neck soft, launching all tension. On an exhale, fold forward from your hips as you draw arms, hands, and heart toward the flooring. Keep weight in your heels. Allow a little bend in knees to extend through lower back and hamstrings. Release all effort and encourage your body to relax and soften.

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Allow any tension in upper back to melt as your heart draws forward. With your hands put strongly on the floor, stroll both feet directly back, toes curled under, shoulders stacked over wrists. Keep core and shoulders engaged (imagine you're pushing the flooring away from you with hands and toes).

Keep elbows hugged in at your sides. Hips and shoulders should be in line, and the tops of your toes ought to be pressed into the mat. Stay for a breath, and then lower onto your belly. On an inhale, press into your palms to lift head and chest, peeling ribs and belly up off the mat.

Roll shoulders back and down and pull your heart forward as you gaze up. On an exhale, turn your feet so soles are on the mat, and then send out hips directly up and back. Keep a slight bend in knees if needed and draw chest toward thighs. Spread  Related Source Here  to distribute weight equally through your hands.