Sun Salutation

Balancead standing Feet together Hands to the sides Contract abdomen Toes together Heels slightly apart Energize the legs Shoulders rolled back and down Distribute the weight of your body on the soles of your feet Pay attention to your breading Inhale Raised arms Mountain pose Bring the arms out to the sides and join your palms above your head Stretch your back Gaze to your hands and slide your shoulders away from your ears Exhale Standing forward bend pose

Bend forward from the hips Press your palms or fingertips into the floor beside your feet Shoulders rolled back and down Gaze to the knees Abdomen contracted Inhale Standing half forward bend or Flat back pose

Straighten your elbows Arch your torso away from your thighs Abdomen contracted Straighten your back to 90 Exhale

Plank pose Press your palms or fingertips into the floor Float your feet backwards Set your arms perpendicular to the floor Shoulders directly over the wrists Torso parallel to the floor Abdomen contracted Firm your shoulder blades against your back Inhale Upward-facing dog pose Extend your arms Lift your chest Abdomen contracted Tops of your feet on the floor Gaze to the third eye Your legs a few inches off the floor Exhale Downward-facing dog pose Raise your sitting bones to the ceiling Stretch your back Shoulders rolled back and down Heels against the floor Abdomen contracted Straighten your elbows Gaze to your feet Inhale Stay in the pose 5 inhalations Exhale Feel how the muscles of the back of your legs stretch 1. Inhale Open your chest and push it towards the floor Exhale Try to lower your heels to the floor 2. Inhale Lengthen your back, tuck your ribs in, and contract your abdomen Exhale Keep the head between the upper arms; don't let it hang 3. Inhale

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Firm the outer arms and press the bases of the index fingers actively into the floor Exhala Pay close attention to your breathing Inhale Feel how your longs get filled with oxygen and send it to any part of your body that feels tension or discomfort. Exhale Find the balance of your body where there is no discomfort 5. Inhale Relax the muscles of your face and enjoy your pose Exhale In the next inhale, walk forward

Flat Back Pose

Straighten your back to 90 Gaze towards the front Shoulders rolled back and down Abdomen contracted Hands toward the floor Exhale Standing forward bend pose

Press your chest against your knees Shoulders rolled back and down Abdomen contracted Inhale Raised arms Mountain pose Bring the arms out to the sides and join your palms above your head Stretch your back Gaze to your hands slide your shoulders away from your ears Exhale Balancead standing

Lower your arms to the side of your body