Beginner sun salutation continued

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Step your right foot forward between your hands and move into Lunge Pose.

Make sure your right knee is directly above your right ankle.

20 Bring your left foot forward next to your right foot.

21 Straighten your legs, lift your hips and raise your upper body until it is parallel with the floor.

Keep your back flat and your head in line with your spine.

Let your arms dangle straight down from your shoulders.

23 Extend your arms beside your head, parallel to the floor.

Your upper arms should be next to your ears and your palms should be facing in.

24 Lift your upper body to return to a standing position.

25 Stretch your arms up toward the ceiling.

26 Lower your arms to your sides and return to Prayer Pose.

27 Repeat steps to 2 , starting with your other foot in steps and 19.

(surya namaskar)

Sun Salutation is a sequence of twelve yoga poses that is useful for warming up and energizing your body at the beginning of a yoga practice. This series will help to connect your body, breath and mind.

If you only have time for a quick practice, you may want to perform Sun Salutation on its own to strengthen and stretch all of your major muscle groups, while stimulating your cardiovascular system.

Each pose in this series works as a counter pose to the previous pose, allowing your spine to stretch in a different direction. As you flow from one pose to the next, focus on your body's alignment in each pose and make sure you are breathing easily. You should concentrate on learning the poses and the sequence of Sun Salutation before incorporating the breathing pattern of the series.

Whether performing Sun Salutation as a warm-up or on its own, beginners should perform four cycles per practice and work up to performing twelve cycles per practice. A cycle includes moving through all the poses for both sides of your body.

Sun Salutation involves a fluid motion from one pose to the next.You do not need to hold each pose.

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Beginners Guide To Yoga

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