Sun Salutations Yoga Asana:

Surya Namaskar, aka the official Sanskrit name for sun salutations, is a sequence of yoga poses (or asanas, we should say) that are typically performed at the start of a Hatha or Vinyasa flow class. There are many variations on this sequence, but sun salutations A and B are the most common, both of which we'll come to in a moment.

Sun Salutations Yoga Asana Steps:

• Begin in mountain pose (Tadasana) by standing at the top of your mat with your feet hip-distance apart. "Feel the four corners of the feet connected-big toe, baby toe, outside edge of the foot, and the heel," explains Howe. "[You should have a] microbend in the knees, long spine, arms by your side, and palms facing forward (this will automatically release your shoulders back and down)." Inhale and exhale here to begin your sun salutation.
• Inhale to upward salute (Urdhva Hastasana). Howe says your arms should be reaching over your head, and your heart should be lifted to honor the sun.
• Exhale to forward fold (Uttanasana), hinging from the hips, leading with the heart center toward the floor, knees very slightly bent, allowing the upper body to rest against the legs.
• Inhale to low lunge (Anjaneyasana). "Step one foot back, [front] knee over ankle where possible, lift heart center, hips forward, arms can vary-[either] fully extended to the sky, halfway, or at heart center," Howe says.
• Exhale to downward-facing dog (Adho Mukha Svanasana). Your knees should be fairly straight, heels pressing toward the mat, chest facing your thighs, tailbone lifted, spine straight, and head relaxed in line with the biceps.
• Inhale to plank pose (Phalakasana). Howe says to place your wrists under your shoulders, straighten your knees, and lift and engage your core to support your spine. "Your upper back should be open, pressing the floor away," she notes.
• Exhale to four-limbed staff pose (Chaturanga Dandasana). Your knees should be down or lifted, elbows hugging your ribcage, chest close to the mat, and gaze pointing downward.
• Inhale to upward-facing dog (Urdhva Mukha Svanasana). Lift the heart center, shoulders over the wrists, thighs lifted off the mat, tops of the feet pressing into the floor, long spine, crown of the head reaches (avoid lifting the chin)," explains Howe.
• Exhale to downward-facing dog.
• Inhale to low lunge.
• Exhale to forward fold.
• Inhale to upward salute.
• Exhale to finish in mountain pose.