Sun Salutation (Surya Namaskar): A warm-up pose. A series of 12 postures practiced in a flowing sequence: 1. Mountain Pose - Stand straight with your feet together. 2. Hands Up - Inhale and extend your arms up and arch the body back from the hips in a sweeping motion. 3. Head to Knees - Bending at the waist touching the floor with your palms. 4. Lunge - Inhale and extend the right leg (into a lunge). 5. Plank - Then exhale and extend the left (into a plank). 6. Stick - Next lower yourself into a push up position. 7. Upward Dog - Arch your back, bend at the waist using your arms to lift your torso. 8. Downward Facing Dog - Lift the hips, pushing back and up onto your feet with your hands still on the ground. 9. Lunge - Resume a lunge. 10. Head to Knees - Stand straight, bend at the waist and place palms on the floor. 11. Hands Up - Inhale and stand straight, arching your back with arms extended. 12. Mountain - Resume mountain pose to finish.

 

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Sunlight Zone: See Photic Zone.

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