In Sun Salutation we breathe as we move. That’s why it matters to find a rhythm that allows full, steady breathing. The breath starts each movement, not the other way round.
Step by step
- Standing in Tadasana, take a deep breath and bring your hands to your chest (Pranamasana).
- Inhale as you raise your arms (Urdhva Hastasana).
- Exhale as you fold forward (Uttanasana).
- Inhale as you step one leg back (Ashva Sanchalanasana).
- Hold the breath as you move into plank.
- Exhale as you lower knees, chest and chin (Ashtanga Namaskar).
- Inhale as you move forward into cobra (Bhujangasana).
- Exhale into downward dog (Adho Mukha Svanasana).
- Inhale as you step the leg forward.
- Exhale into the forward fold.
- Inhale as you rise with arms overhead.
- Exhale bringing your hands back to your chest.
The general rule
Moving into an opening pose, inhale; moving into a closing pose, exhale. At first you may need extra time to adjust: take it, and return to the rhythm when you can. With practice, Sun Salutation becomes a moving meditation.
