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Illustrated Step-by-Step Sun Salutation

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Updated June 02, 2014

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Knees, Chest, and Chin or Chaturanga Dandasana
Knees, Chest, Chin or Chaturanga Dandasana

Knees, Chest, Chin or Chaturanga Dandasana

© Barry Stone
If you are a beginner:

Exhale - Drop to your knees, chest, and chin. Keep your butt high and your elbows hugging your ribs.

If you are more advanced:

Exhale - Shift your weight forward a few inches and lower down to chaturanga dandasana. Bringing the shoulders slightly in front of the wrists before lowering helps you get the alignment right in the final pose. If you are getting tired, opt for knees, chest, chin since doing chaturanga incorrectly can injure your shoulders over time. (See 5 Most Dangerous Yoga Poses For Beginners for more info.)

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