Surya Namaskar

Stand straight with chest lifted and spine erect, shoulders back and down, looking forward with palms toucing in front of the chest where heart is located. Feet together, big toes touching . Take a few breathes in and out through the nose.

INHALE reach arms straight forward and up, keep arms shoulder distance apart, palms facing down. As arms reach over head bend slightly from the upper back, keeping legs engaged.

EXHALE, bend forward at hips, while keeping legs straight or slightly bent hands flat to floor. Keep neck and shouders relaxed. Exhale air completely out of lungs.

INHALE, step right leg back and release right knee to ground. Toes curled under and chest lifted. Left knee directly over ankle. Arch back and look up. Move shoulders down back

EXHALE, lift right knee off floor, step left leg back bringing hips up into the air as high as possible. Keep big toes together, press heels toward floor. Push floor away from you with your hands. Keep arms and back in straight line and neck relaxed. Make an upside down "V" with you and the floor

From down dog INHALE move forward to plank or top of a push up. Legs and arms are straight, abs are active. Push down though palms and lift out of shoulders. Press heels back. Or take table top

EXHALE, drop knees, chest and chin down to floor. Toes curled under, elbows stay tight to body, shoulders back and down look foward. Keep hips and buttocks lifted. Spine arched. Or drop your belly to floor.

INHALE, slide chest forward and up release belly to floor. Press chest forward and engage upper back muscles and feel shouders move back and down. Elbows squeeze towards body. Spine is long and chin is slightly tucked.

INHALE to low lung with left leg then EXHALE to Uttanasana then INHALE to pranamanasana. Repeat with left side