Traditional Sun Salutation
Find out simple instructions for breath and movement in this classical set of 12 poses that commonly begin a traditional Hatha Yoga Practice.
Traditional Sun Salutation
Pranamasana (Prayer Pose)
- Breath: Exhale
- Movement: Palms together in front of the chest, equal standing.
Hasta Uttanasana (Raised Arms Pose)
- Breath: Inhale
- Movement: Hands up, bend back from the thoracic spine.
Pada Hastasana (Hand-to-foot Pose)
- Breath: Exhale
- Movement: Bend forward from the hips, hands outside feet.
Ashwasanchalanasana (Equestrian Pose)
- Breath: Inhale
- Movement: RIGHT leg back, RIGHT knee down, LEFT leg bent, straighten the back, palms outside feet.
Parvatasana (Mountain Pose)
- Breath: Exhale
- Movement: Left leg back, hips up and back.
Ashtanga Namaskar (Eight Limbs Salute/Knees-chest-chin)
- Breath: Hold
- Movement: Heels up, knees, chest and chin to the ground.
Bhujangasana (Cobra Pose)
- Breath: Inhale
- Movement: Open the chest, bring the pelvis, thighs and feet to the ground.
Parvatasana (Mountain Pose)
- Breath: Exhale
- Movement: Left leg back, hips up and back.
Ashwasanchalanasana (Equestrian Pose)
- Breath: Inhale
- Movement: RIGHT leg front between hands, knee bent, LEFT knee down, straighten the back, palms outside feet.
Pada Hastasana (Hand-to-foot Pose)
- Breath: Exhale
- Movement: Send the left leg forward, hands outside feet.
Hasta Uttanasana (Raised Arms Pose)
- Breath: Inhale
- Movement: Hands up, bend back from the thoracic spine.
Pranamasana (Prayer Pose)
- Breath: Exhale
- Movement: Palms together in front of the chest, equal standing.
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