Yoga - Sun Salutation

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High Plank

Hands under shoulders Arms Straight Elbows soft Head in line w spine Hips neutral

Down Dog

Heels toward floor Tailbone toward sky Spine extension thru head sternum toward quads

Forward Fold

Hinge at hips Truck towards legs Knees soft Head hangs

Sun Salutation Sequence

Mountain Extended Mountain Forward Fold Monkey Forward Fold High Plank Low Plank Up Dog Down Dog Forward Fold Monkey Forward Fold Mountain

Extended Mountain

Arms and hands extend from trunk Palms face, shoulder-width Head extension of spine

Mountain

Feet hip-width apart Toes forward Lengthen spine Arms and hands extended Palms Forward

Monkey

Flatten spine Head in line Sternum forward Shoulders back Knees soft

Low Plank

Shift weight forward Head in line w spine Hips neutral

Up Dog

tops of feet on floor chest open shoulders back and down hands under shoulders elbows soft

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