28/29Rise AND shine
sun salutation
15
Exhale and come back into Downward Dog (see
inset). Bend your knees, if need be. Inhale forward
into a Plank. Keep your body and arms straight.
Push your heels away and the crown of your head forward.
16
Exhale and bring your knees, chest, and chin
down to the floor. Keep your elbows hugged
into your sides and your hips high. If this is
too hard, bring your feet farther back on the mat.
push heels
away
push crown
of head
forward
elbows close
to your body
hips high
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sun salutation
17
Inhale into the Cobra. Keep your elbows hugged into your sides and
bring the tops of your feet and legs down onto the floor. Lengthen all
along your legs to the inner heel. Push down with your pubic bone and
lift your navel to your chest. Keep your shoulders down, away from your ears. Lift
upward with the top of your chest. Look ahead. If this is difficult, place your elbows
and forearms on the floor in front of you for the Sphinx (see inset).
18
Exhale and tuck your toes under and push
up into the Downward Dog.
Take a couple of breaths
here. Inhale and bring your right foot
forward, in between your hands,
as you bring your left knee to
the floor (see inset). Look
ahead. If this is difficult, use
your hand to bring the
foot forward (see
easier option).
easier option
push down with your pubic bone
easier option
lift the top
of your
chest
shoulders broad and
away from the ears
lengthen along
the inside of
your legs
push mat
back with
balls of feet
push mat
forward with
hands
push up
as high as
possible
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30/31Rise AND shine
sun salutation
19
Exhale and bring your
back foot forward to
join your front foot.
Place your hands on the floor
on either side of your feet for
a Standing Forward Bend,
keeping your knees bent if
necessary. Keep your heels
firm on the floor, but bring your
weight farther forward, so that
you can feel your front thigh
muscles lifting, the backs of your
knees opening, and your calves
stretching down to your heels.
20
Sweep your
arms out to the
side and up over
your head as you come back
up to standing. Look up. Exhale
and bring your hands down
the center line to the chest into
prayer position (see inset). Look
ahead. Repeat steps 12–20 on
your left side to complete one full
round of the Sun Salutation,
and then repeat another full
round. Bring your hands down
by the side of your body for
Mountain Pose. Listen to your
breath coming and going. Step
back to the middle of the mat.
heels firm
on floor
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child’s pose/lion
21
Kneel down to Child’s Pose. Allow your big toes
to touch, but keep your heels apart. Rest your
forehead on the floor and let your sitbones sink
down toward your heels. Bring your arms by your feet, palms
facing upward. Breathe naturally. As you inhale, you may feel
your breath moving in your lower back. Exhale and relax.
22
Roll up, vertebra by vertebra, with
your head coming up last, until you are
sitting up straight for the Lion. Place
your hands on your knees. If it is uncomfortable to
kneel, place a cushion behind your knees and a
rolled towel under your ankles. Inhale. Open your
mouth wide and stretch your tongue out; look in
between your eyebrows and exhale through your
mouth with a roar (a “ha” sound). Inhale and close
your eyes and mouth. Repeat twice more.
straight arms
forehead rests
on the floor
toes touching
and heels apart
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32/33rise AND shine
final relaxation
23
Move your hands farther back
up your thighs with your palms
facing upward. Close your eyes.
Breathe in as if you are smelling a beautiful
flower. Exhale and let go. Sit quietly, focusing
on your breath coming and going.
24
Lie on your back with your knees bent and your feet
flat on the floor (hip-width apart and parallel). Lift your
head and look down your center line to see that you are
straight. Place your head on the floor and your arms away from your
body. Lengthen one leg out along the floor and then the other, ready
for the final relaxation. Stay here for 2–5 minutes. Place a folded
blanket under your head, a cushion under your knees and an eye
pad on your eyes, if you wish, to make you more comfortable.
palms facing
upward
shoulders relaxed and
away from your ears
palms facing upward
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