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Here are the basic actions of Sun Salutation A. Repeat this sequence as often times as you desire, holding impersonates long as your body desires. With  class yoga , this will become second nature and you may even be able to close your eyes. Stand tall with feet rooted securely into the floor, hip-width apart, toes facing forward.

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Unwind shoulders, lengthen neck, and let arms unwind by your sides while you soften your gaze. * Take a beat here to scan your body for stress and relax your muscles. Set your objective or mantra, begin 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, releasing all tension. On an exhale, fold forward from your hips as you draw arms, hands, and heart toward the floor. Keep weight in your heels. Permit a little bend in knees to lengthen through lower back and hamstrings. Release all effort and encourage your body to relax and soften.

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Permit any stress in upper back to melt as your heart draws forward. With your hands placed strongly on the floor, walk both feet directly back, toes curled under, shoulders stacked over wrists. Keep core and shoulders engaged (envision you're pressing 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 should be pressed into the mat. Stay for a breath, and after that lower onto your stomach. On an inhale, press into your palms to raise head and chest, peeling ribs and stubborn belly up off the mat.

Roll shoulders back and down and pull your heart forward as you gaze up. On an exhale, flip your feet so soles are on the mat, and then send out hips directly up and back. Keep a minor bend in knees if necessary and draw chest towards thighs. Spread fingers broad to distribute weight uniformly through your hands.