A sun salutation is that ubiquitous asana sequence of any yoga practice. Though at times the mind might find the endless repetitions 'boring', in fact, each subsequent salutation brings you deeper and closer to the integrity of the asana and movement. As you breathe your way through the salutation, exploring the body's reaction to each pose, and your muscles settle into a routine, you will discover, that at another more subtle level, each repetition is anything but.
There are many versions of the salutation, most are similar to each other in that they address all the larger muscles of the body. They provide a wonderful stretch to the spine, and consequently, better all-around health.
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1. Begin by inhaling the arms up to mountain, then move into a slight backbend
2. Exhale down with a swoop into a forward fold, and with flexed knees slide your hands forward into downdog.
3. Hold the down dog for as many breaths as you'd like, the weight of the body pushing into the fingertips, so as not to put unnecessary pressure on the wrists. Allow the hips to push away from the shoulders, and allow the shoulders to remain strong. Allow the knees to flex slightly if you find it necessary, put keep pushing the heels towards the ground. Don't worry if they don't reach just yet, they will in time.
4. Either step the right foot into a strong lunge, or jump the right foot into a strong lunge. You don't want the knee hinged over the toe, remember, and if it is comfortable for you, push the back leg out nice and long. otherwise, go ahead and rest the knee on the mat.
5. Push the right leg back so that your body is in plank, the hips aligned with the spine and the neck. One nice straight long body is what we want, if it is very uncomfortable, then lift the hips a little.
6. Exhale back into child as you contract the abdomen
7. Inhale forward with a sway/scoop back into cobra or updog. Keep the neck lifted out of the shoulders, and the scapula pulled together in the back.
8. Exhale back into child, while you contract the abdomen.
9. Inhale up into all fours.
10. Push up into downdog again.
11. Lunge now (either step or jump) with the opposite foot forward, taking care not to hinge the knee over the toes.
12. Bring the back foot forward, which will bring you in a crouched forward fold, lift the hips up so you are in a traditional forward fold, and finally either curl up one vertebrae at a time, or reverse swan dive up.
Congratulations! now repeat 107 times....or maybe just five
