The Sun Salutation is a warm up that promotes flexibility, relaxation and clear your mind are just some of the benefits of yoga. You can use it any time of day, but I use this to awaken and stimulate my body before I start my day. It is VERY important to remember your breathing, an easy way to remember is if you move your arms upwards inhale and downward exhale. Also another VERY important thing to remember is to know your limits and be safe! Some of the moves in the Sun Salutation are:
Mountain pose: Inhale Make sure your heels are rooted and firm your legs. Then, roll your shoulders back and down and spread and lift your chest.
Extended Mountain pose: Inhale through your nose and extend your arms above your head with your hands in prayer position.
Swan dive to forward bend (bend your knees to Modify): Exhale through your nose. Open your arms wide and bend at your waist to a standing forward bend. Your hands should touch the floor *Modify if you find this difficult try to reach your ankles.
Standing lunge: Inhale through your nose and place your hands next to your feet on the floor and step one foot back into a lunge. Keep the front knee directly over the ankle and keep the back leg firm. Now, exhale and bring the other foot back.
Downward Doggie: Exhale and press your palms shoulder width apart into the mat. Hips up towards the sky, elongating your spine. Legs straight, while pressing your heels down into your mat as far as you can go. *modify raising one heel slightly off the floor while placing the other flat into the mat.
Plank pose: Inhale your shoulders should be directly over your wrists, extending your arms to form plank position. Keep your feet flexed and your belly drawn in.
Extended child's pose: Exhale and tuck in your toes while bending your knees and pushing back to the extended child's position. If possible, pull the belly up and towards the back of the spine.
Cobra: Inhale and raise your upper body to the cobra...