Greet the Day invites you to do just that with this expansive Sun Salutation sequence. A traditional morning routine, Sun Salutations (Surya Namaskar) gently wake up your whole body and help you achieve a calm, focused mind as you pair each movement with your breath.

Breathe slowly and deeply, filling your lungs completely as you reach your fullest expression of each lengthening pose, and emptying them completely at your deepest point of each folding pose. Begin your movement into each new pose as you transition from in-breath to out-breath or out-breath to in-breath, as indicated below.

Each time you return to Mountain Pose you may continue to flow, moving directly into Upward Salute on your next inhalation, or pause in Mountain Pose, taking one or more full, deep breaths, to centre yourself and reconnect with your breath before moving on to the next sequence.

At the completion of your workout, return to Mountain Pose, standing tall and strong. With your shoulders relaxed and your palms pressed together at your heart centre, feel your chest rise and fall with the rhythm of your powerful breath. Feel the soles of your feet grounding you to the Earth, and the crown of your head reaching up to the sky. Imagine the warmth of the sun shining down on your face and smile. You are ready to greet the day!

Poses:

1. Mountain Pose (Tadasana)
> inhale to:
2. Upward Salute (Urdhva Hastasana)
> exhale to:
3. Standing Forward Bend (Uttanasana)
> inhale to:
4. Lunge (Utthita Ashwa Sanchalanasana) w. right leg back
> exhale to:
5. Downward-Facing Dog (Adho Mukha Shvanasana)
> inhale to:
6. Plank (Phalakasana)
> exhale to:
7. Four Limbed Staff Pose (Chaturanga Dandasana)
> inhale to:
8. Upward Facing Dog (Urdhva Mukha Shvanasana)
> exhale to:
9. Downward Facing Dog (Adho Mukha Shvanasana)
> inhale to:
10. Lunge (Utthita Ashwa Sanchalanasana) w. right leg forward
> exhale to:
11. Standing Forward Bend (Uttanasana)
> inhale to:
12. Upward Salute (Urdhva Hastasana)
> exhale to:
13. Mountain Pose (Tadasana)

Workout designed by Laura Rainbow Dragon