To help familiarize yourself with yoga, you may wish to begin your day with "The Salute to the Sun". This is one of the first series of movements and postures taught and involves simple stretches and actions. Before you begin, thoroughly read the Salute and picture in your mind the positions described. The descriptions are more detailed than daunting and the actual movements and postures should be easy to perform.
1. Mountain Pose (Breathe Evenly)
Standing tall with feet together, lift the front of your body and drop the back to achieve a correct posture, i.e., stand tall and proud. Focus your attention on your breathing and the Salute you are about to perform.
2. Extended Mountain (Inhale)
Raise your arms fully over your head, with palms touching. To complete the pose, stretch the spine and look up as if you were receiving energy from the sun. Avoid hunching your shoulders.
3. Forward Bend (Exhale)
Fold forward from the hips. Keep your legs straight but contract your front thigh muscles to protect the knees from strain. If you are a beginner, keep your knees slightly bent. Relax your neck and point the crown (top) of your head toward the floor, emptying your mind of thoughts. Place your fingers (or palms) on the ground and feel your connection with the power of Earth. Relax your face muscles.
4. Chest-Up Forward Bend (Inhale)
Place your hands on your shins (or touch your fingers to the ground) and lift your head and chest to stretch the spine. Shoulders are rolled back, knees are bent slightly, and buttocks are drawn back.
Transition to Step 5 -- Plank: Bend your knees and place your hands on the ground. Your weight should be on your palms. Keep your head and chest lifted.
5. Plank (Exhale)
With palms unmoving, exhale as you step back one leg at a time so that legs are fully extended (or jump back with both legs in one motion). Your feet should be flexed with your weight on your toes and hands. Arms are straight, knees and buttocks are contracted. Press through your heels to release back tension. At this point, give a smile (!) and release facial tension. Hold this position for several breaths. Skip to Step 7 or, for an advanced session, lower your body evenly into the Staff pose described below using one fluid motion.
6. Staff (Exhale) -- optional --
This step is optional. Bend your elbows and lower your body to within a few inches of the floor. Keep your thighs raised and press through your heels to release back tension. If you feel you need to lower your knees to the floor, please do so. Hands are beside your chest, palms are on the ground, and fingers are spread wide. Elbows are drawn back and kept close along your sides. Refrain from scrunching your shoulders or face.
Transition to Step 7 -- Upward Dog: Lower your chest, abdomen, and knees to the ground. Place the tops of your feet against the ground.
7. Upward Dog (Inhale)
Push upward with your arms and chest, lifting your pelvis, thighs, and knees slightly off the ground (or soften your elbows and rest on your knees). Lift away from the ground and straighten your arms. Move your torso forward and up and lift your heart. Tops of feet are still against the ground and toes are pointed back. With shoulders down and neck long, look up.
Transition to Step 8 -- Downward Dog: Bend your elbows and let your chest, spine, and pelvis return toward the ground. Flex your feet and prepare to put your weight on the balls of your feet and lift your buttocks towards the sky.
8. Downward Dog (Exhale)
Push up and away from the ground with strong arms. Weight should be on your hands and feet. Move your buttocks towards the sky and press your heels toward the ground. Extend your arms completely. Lift your kneecaps and contract your front thigh muscles to protect the knees from strain. Hold for five full breaths.
Repeat: Move into Step 1 (transition described below) and repeat steps 1 through 8 at least three times. Move to Step 9 after the final repetition.
Transition back to Step 1 -- Mountain Pose: Step or jump forward through the hands and rise slowly.
9. Relaxation Pose (Breathe normally)
Return your body to the ground so that you are resting on your belly, with arms beside the head, and one cheek on the floor. Relax. And relax. You have earned this reward. Roll onto your back, relax your hands and feet, your legs and arms, your back and chest. Close your eyes. Lie still for one to ten minutes. Focus on the word "santosa" -- Sanskrit for contentment with what is. Listen to what your soul, the sun, the sky, and the world enveloping your body is telling you.
