Surya Namaskar
Beginner Salute
By Tresa McVicker
 1
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Tadasana
Mountain Pose

Rest with hand in front of heart. Find breath pattern while sinking into feet, unlocking knees and lifting thighs upward.
 2
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Urdhva Hastasana
Upward Salute

Inhale lift arms upward.
 3
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Uttanasana
Standing Forward Bend

Exhale hinge at hips and swan dive follow heart toward the knees. head remains heavy.
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Ardha Uttanasana
Standing Half Forward Bend

Inhale Lift heart forward. Lengthen spine don't lock knees or lift the toes.
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Uttanasana
Standing Forward Bend

Exhale fold as far forward as possible
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Anjaneyasana
Low Lunge

Inhale lunge back with your right foot. Exhale sink into your open hips and ground yourself in the posture. inhale lift the arms and open the heart. Exhale lower arms to the ground.
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Plank Pose

Inhale to plank and hold for a breath (Exhale and Inhale)
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Balasana
Child's Pose

Exhale and rest for three breaths
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Bhujangasana
Cobra Pose

Inhale uncoil forward and shine the heart forward and upward
 10
Adho Mukha Svanasana
Downward-Facing Dog

Exhale dig toes into mat and lift the tailbone. Stretch the entire back of the body especially the spine.
 11
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Anjaneyasana
Low Lunge

Inhale forward with the right leg. Exhale sink into your open hips and ground in the posture. Inhale lift the arms and open the heart. Exhale hand to the ground.
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Uttanasana
Standing Forward Bend

Inhale the left leg forward and feet together. Exhale into the forward fold.
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Urdhva Hastasana
Upward Salute

Inhale reverse swan diving upward hands over head.
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Tadasana
Mountain Pose

Exhale hands to heart. Rest for three breaths. Repeat process lunging with the left leg. Alternate this process for three full sun salutations
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