Often considered the core of hatha yoga practice, sun salutations are a series of postures that flow into each other with the breath. The classical series is used in most hatha yoga traditions with the exception of ashtanga or power yoga. Sun salutations are practiced in a row of 2-6 times and traditionally practiced at sun rise. Sun salutations warm, tone and energize the body. Recent or chronic injury to the back, knees, hips or unmedicated high blood pressure. Click on the posture links or pictures for a detailed description of the posture. Start in Mountain with palms together A. Have the feet together or 2-3 inches apart, parallel, facing forward. B. Palms are lightly pressed together with the shoulders down and back and the chest pressing in towards the thumbs. C. Crown of the head lifts up, chin is parallel to the floor. Inhale and sweep the arms up with palms together A. Stay in Mountain alignment. B. Look up at the thumbs. C. Lift out of the waist, reaching up towards the sky. Exhale into Forward Fold A. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes. B. Press the forehead in towards the legs. Inhale and step the right foot back into a Lunge A. Make sure the left knee is directly over the ankle. B. Shoulders are down and back, chest presses forward, crown lifts up and the back leg is straight. Step the left foot back into Plank A. The body is one straight line, in a push up position. B. Press the heels back, reach the crown of the head forward. Exhale down into Caterpillar A. Bend the knees to the floor, and bending the elbows lower the chin and chest to the floor B. Reach the hips up towards the sky arching the back. Inhale into Upward Facing Dog A. Scoop the chest forward, straighten the arms and roll onto the tops of the feet. B. Reach the crown of the head up, press the chest forward, and lift the hips and legs off of the floor. C. Bend the elbows slightly if it feels like you are straining the low back. Exhale into Downward Facing Dog A. Tuck the toes under, bend the elbows and lift the hips up and back. B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck. C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back. Inhale and step the right foot forward into a Lunge A. Make sure the right knee is directly over the ankle. B. Shoulders are down and back, chest presses forward, crown lifts up and the back leg is straight. C. Hold on the exhale and let the hips sink down toward the floor. Exhale into Forward Fold A. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes. B. Press the forehead in towards the legs. Inhale and sweep the arms up with palms together A. Press the feet into the floor, pull up the knee caps and squeeze the thighs. B. Look up at the thumbs. C. Lift out of the waist, reaching up towards the sky. Exhale and bring the palms together A. Come into mountain alignment. B. Palms are lightly pressed together with the shoulders down and back and the chest pressing in towards the thumbs. C. Crown of the head lifts up, chin is parallel to the floor.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it. Please consult your health care practitioner before starting a yoga, pranayama or other exercise program. All contents copyright 2001-2002 Timothy Burgin and Yogabasics.com. All rights reserved. Om shanti peace.