First, a basic Sun Salutation sequence for beginners. Click the link if you don’t know the pose.
1. Come to stand in Tadasana
2. Inhale - Bring the arms out to the sides and up to Urdhva Hastasana
3. Exhale - Swan dive down hinging at the hips bringing the palms flat on either side of your feet to Uttanasana*
4. Inhale - Come up to a flat back bringing the chin up and the finger tips to the floor
5. Exhale - Bring the palms flat, forward bending again into Uttanasana
6. Inhale - Bring the right foot to the back of the mat, come up on to the finger tips into a low lunge
7. Exhale - Bring the left foot back to meet the right coming into Downward Facing Dog
8. Inhale - Come forward to a Plank position
9. Exhale - Drop to your Knees, Chest, and Chin
10. Inhale - Come forward to a low Cobra
11. Exhale - Back to Downward Facing Dog
12. Inhale - Bring the right foot next to the right hand into low lunge*
13. Exhale - Bring the left foot forward next to the right and forward bend into Uttanasana
14. Inhale - Bring the arms out to the sides and up, reversing the swan dive to Urdhva Hastasana
15. Exhale - Drop the arms back to Tadasana
Repeat on the left side.
*Tips for beginners :
-In Uttanasana, bend the knees if you need to in order to bring the palms flat. When you come to a flat back, bring the hands off the floor onto your shins.
-When you bring the right foot back up to the front of the mat, help the foot up with your hand if it doesn’t make it to the front.
