Illustrated Step-by-Step Sun Salutation

Tadasana - Urdhva Hastasana

Come to stand in Tadasana with the hands in a prayer position at the heart

Inhale - Bring the arms out to the sides and up to Urdhva Hastasana

Uttanasana - Flat Back

Exhale - Swan dive down hinging at the hips bringing the palms flat on either side of your feet to Uttanasana

Inhale - Come up to a Flat Back bringing the finger tips to the floor

Exhale - Bring the palms flat, forward bending again into Uttanasana

Lunge

Inhale - Bring the right foot to the back of the mat, come up on to the finger tips into a low lunge

Downward Facing Dog - Adho Mukha Svanasana

Exhale - Bring the left foot back to meet the right coming into Downward Facing Dog

Plank Pose

Inhale - Come forward to a Plank position

Knees, Chest, and Chin - Ashtanga Namaskara or Chaturanga Dandasana

If you are a beginner:

Exhale - Drop to your Knees, Chest, and Chin

If you are more advanced:

Exhale - Lower down to Chaturanga Dandasana

Cobra - Bhujangasana or Upward Facing Dog - Urdhva Muhka Svanasana

If you did Knees, Chest, and Chin in the previous step:

Inhale - Come forward to a low Cobra

If you did Chaturanga Dandasana in the previous step:

Inhale - Come forward to Upward Facing Dog

Downward Facing Dog - Adho Mukha Svanasana

Exhale - Back to Downward Facing Dog

Lunge

Inhale -Bring the right foot next to the right hand into low lunge

Finish the Sun Salutation

Exhale - Bring the left foot forward next to the right and forward bend into Uttanasana

Inhale - Bring the arms out to the sides and up, reversing the swan dive to Urdhva Hastasana

Exhale - Come to stand in Tadasana with the hands in a prayer position at the heart

Repeat the entire sequence with the left leg.