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Beginner Sun Salutation (surya namaskar variation)

Scaled-down version of the age-old traditional sequence.
 

Beginner Sun Salutation is a scaled-down sequence of Sun Salutation, or surya namaskar. This easier version is geared towards children, and people with less flexibility or mobility, such as beginners and seniors.
 
The Beginner Sun Salutation is a series of poses that warms up your entire body, and at the same time, helps you to unite your body, breath and mind. This sequence strengthens and stretches all your major muscle groups, while stimulating your cardiovascular system. This is the reason that Sun Salutation is a preferred workout, even if you have time only for a quick practice.
 
It is important to concentrate of breathing, and ensure to breath easily and evenly, as you perform the series of poses. The breathing instructions are included in the steps below. Make sure that you never hold your breath, or any of the poses, and perform the series in a fluid motion - from one pose to the next
 
A cycle of Sun Salutation involves moving through all the poses for both sides of your body. You should perform four cycles per practice, and work up to performing twelve cycles per practice - irrespective of whether you are performing Beginner Sun Salutation as a warm-up or on its own.
 
Steps:
Begin in Mountain Pose.
(Make sure your feet are no wider than hip width apart.)
Position your hands in Prayer Pose.
Circle your arms out to each side and bring your palms together overhead.
Press the soles of your feet into the floor and the crown of your head toward the ceiling to lengthen your spine.
Bend forward from your hips until your upper body is parallel with the floor.
(Make sure you keep your back flat and your head and neck in line with your spine.)
Let your arms dangle straight down from your shoulders.
Bring your hands and knees to the floor and move into Table Pose
Step your left foot forward between your hands and move into Lunge Pose.
(Make sure your left knee is directly above your left ankle.)
Bring your left knee back beside your right knee and move into Table Pose.
(Your legs should be hip width apart and your knees should be directly below your hips.)
Tuck your toes under and lift your hips up into Downward-Facing Dog Pose.
Return to Table Pose.
Lower your hips toward your heels and move into Child's Pose.
Extend your arms in front of you, with your hands shoulder width apart and your palms facing the floor.
Press your palms into the floor and stretch your body forward and move into Upward-Facing Dog Pose.
Return to Table Pose.
Lower your hips toward your heels and move into Child's Pose.
Stretch your arms straight out in front of you, with your hands shoulder width apart.
Return to Table Pose.
Step your right foot forward between your hands and move into Lunge Pose.
(Make sure your right knee is directly above your right ankle.)
Bring your left foot forward next to your right foot.
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.
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.)
Lift your upper body to return to a standing position.
Stretch your arms up toward the ceiling.
Lower your arms to your sides and return to Prayer Pose.
Repeat steps 3 to 26, starting with your other foot in steps 8 and 19.
 
(Sun Salutation involves a fluid motion from one pose to the next. You do not need to hold each pose.)
 
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