Sanskrit: Surya - sun: Namaskar - salutation: Vinyasa - movement 

INSTRUCTIONS

Salutation: Stand in Mountain Pose (Tadasana), with palms pressed together at solarplex, heart center (in Anjali Mudra).

Mini Backbend (Parabola): Inhale, raise arms overhead. Exhale, press pubic bone forward, lift out of the

waist, and arch back. 

Forward Fold: Exhale, hinge forward at the hips, keeping back straight, and place palms

on the floor, fingertips even with toes. Bend knees, if necessary, to keep back straight

and bring torso to thighs, hold abdomen in and up. Engage quadriceps, lift sitz bones,

and straighten legs as much as possible.

Lunge (Anjaneyasana): Inhale, step back with right foot. Press right heel toward the

floor and straighten leg. Allow buttocks to drop and press up through the crown.

Plank: Step left foot back next to the right foot. Legs, torso, neck, and head in one line.

Child: Exhale, lower knees to the floor, bring hips to heels.

Inchworm: Sweep forward, chest and chin to the ground.

Upward Facing Dog: (Urdhva Mukha Svanasana): Inhale, lift chin and chest forward

and up. Drop pelvis toward the floor.

Downward Facing Dog: Exhale, lift hips and press up through sitz bones. Press belly

and chest toward the thighs, back straight from sitz bones to crown. Press into palms

and open the space between the shoulder blades. Press heels toward the floor.

Lunge: Inhale, step forward with right foot, bringing right knee directly over ankle. Allow

buttocks to drop down, press back through left heel, out through chest, and up through

the crown.

Hand to Foot: Exhale, step left foot forward beside the right foot. Bend the knees, if

necessary, to keep the back straight and bring torso to thighs, pulling the abdomen in

and up. Engage quadriceps, lift sitz bones, and straighten legs as much as possible.

Mini Backbend (Parabola): Inhale, come up through jackknife with a straight back. Press pubic bone

forward, lift out of the waist and arch back.

Salutation: Exhale: Bring hands down in front in Anjali Mudra.

Repeat sequence, initiating movement with the left foot.