How do I practice the twelve-part movement, or the Sun salutation?


To perform the sun salutation pose, follow these steps:

  1. Begin by standing in Mountain pose, feet about hip width apart, hands either by your sides or in prayer position. Take several deep breaths.
  2. On your next inhale, in one sweeping movement, raise your arms up overhead and gently arch back as far as feels comfortable and safe.
  3. As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet
  4. Inhale and step the right leg back
  5. Exhale and step the left leg back into plank position. Hold the position and inhale.
  6. Exhale and lower yourself as if coming down from a pushup. Only your hands and feet should touch the floor.
  7. Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels comfortable and safe. Lift your legs up so that only the tops of your feet and your hands touch the floor. It's okay to keep your arms bent at the elbow
  8. Exhale, lift from the hips and push back and up.
  9. Inhale and step the right foot
  10. Exhale, bring the left foot forward and step into head-to-knee position.
  11. Inhale and rise slowly while keeping arms extended.

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