SUN SALUTATION
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Surya Namaskar

1. Standing with your feet parallel and hip width apart, bring your palms together in front of your chest and Shift your weight toward the balls of your feet. Press feet, squeeze, crown.

2. Allow your fingertips to rise overhead. Press feet, squeeze, pubic bone, chest points, crown, fingertips.

3. Lift your tailbone and allow your torso to extend forward. Release the squeeze gradually as your torso continues downward. Bring your palms or fingertips to the floor next to your feet. Press feet, palms or fingertips, tailbone.

4. Bending your left leg, draw your right toot back into a lunge. Press front foot, heel of back foot, squeeze, crown.

5. Bring your front foot back next to the back foot. Press palms, heels, squeeze, crown.

6. Bend your knees and lower knees, chest, and chin to the ground. Press palms, tailbone.

7. Sweep your chest and chin forward and up. Press palms, feet, squeeze, chest points, crown.

8. Lift your tailbone, allowing your hips to rise. Press feet, palms, tailbone, chest points, crown.

9. Bending your right leg, bring your right foot forward into a lunge. Press sole of front foot, heel of back foot, squeeze, crown.

10. Press sole of right foot (straightening legs) as you bring your back foot forward. Press feet, palms or fingertips, tailbone.

11. Drop your tailbone and gradually bring up the squeeze as you return to standing and allow your fingertips to rise overhead. Press feet, squeeze, pubic bone, chest points, crown, fingertips.

12. Press feet, squeeze, crown as you allow your body to return to the starting position with your palms together in front of your chest.