Mountain Pose: On an inhale breath, reach the arms over the head, keep the arms active and spin the pinkies inward. Relax the shoulders down the back, making a soft space for the neck. Ground through the four corners of the feet, toes are light. Activate the quadriceps and lift the knee caps. Continue breathing and lengthen the tailbone towards the heels; draw the low belly inward towards your spine. Inhale to prepare and lengthen further through the fingers, towards the sky. Feel the spine extended and feel strong and confident in Mountain Pose.
Halfway lift: On an inhale breath, take a halfway lift. Bring the fingertips to the shins, create a flat back and lengthening out the crown of the head. Draw the shoulder blades back and slight tuck of the chin to lengthen the back of the neck. Feel the spine extended and back of the legs opening.
Forward fold: Exhale and fold forward again, description above
Chataranga: Inhale to shift the weight forward, stacking your shoulders over your wrists. Hug the elbows in towards the ribs rather than allowing the elbows to splay out, and lower to a 90 degree angle and pause. Keep the chest level to the hips.
Upward Facing Dog: Inhale and begin to straighten the arms, and roll to the tops of the feet. Roll the shoulders down the back and feel the heart open and exposed. Lift the chest and press the thighs and backs of the knees up towards the ceiling. Feel the gentle backbend, point the toes and smooth out the breath. Stay for a couple of breaths.
Exhale to Downward Facing Dog: Exhale and gently roll the toes, press the hips up and back to downward dog. Palms are shoulder-width distance apart and feet are hips-width distance. Roll the shoulders down the back and feel the spine lengthening, bend the knees as much as you need. Engage the quadriceps and lift the knee caps. Draw the low belly in toward the spine on an exhale breath. Allow the head to relax completely and savor this posture. Down dog releases the spine and allows fresh oxygen to flow towards the brain and central nervous system. Stay in down dog for a few breaths to relax, coming back to a balanced and rhythmic breathing pattern.
Inhale to shift the gaze forward and exhale walk or gently hop towards the front of your mat, bringing your big toes back to touch.
Sun salutations are an amazing way to start off the day to find release and rejuvenation during the day. Move compassionately, lead with your heart and tune into your breath.
Check with your doctor before performing any form of exercise including yoga. Always honor your body. If a posture gives you pain, gently come out.