The yoga movement known as “Salute the Sun” or sometimes as the “12-step Salute to the Sun” is one of the first yoga moves practiced by beginners, and is often considered to be one of the most important yoga techniques available because it requires a wide range of motion.  As such, many classes will use this as a warm up technique or a stretch to start off the class.

The first step is to stand with your feet about 6 inches apart, with your palms together at your chest in a praying posture.  As you inhale, slowly move your hands up over your head, simultaneously bending as far back as you can while not moving your feet.  Remember, during this move, your body may bend back, but your hands should still reach directly above your feet.  Hold this position for between one and three seconds.

As you exhale, bend forwards and swing your hands down towards the floor, still keeping them together.  Try to touch the floor with your fingertips without bending your knees.

Inhale again, put your palms flat on the ground and slide your right foot back as far as possible and bend your knee (your right knee should only be a couple of inches from the ground).  Slide your butt down, bend your back, and look up to the sky.  This is often called a “lunge” and is used often in yoga.   Hold this position for a second or two before continuing.

Holding your breath for a moment, transfer your weight to your palms as you bring your left foot back to the same position as your right.  Flatten your body as much as possible  with your arms fully extended so that it looks like you’re about to do a push-up.

Now begin exhaling slowly again, bending your knees first, until they touch the ground, and then bending at the waist to touch your forehead to the floor.

Inhale, slowly, and bend your head back so you can look upwards, then push your upper body upwards using your arms.  Your hips and knees should shift forwards and touch the ground while you are doing this.  Hold this postion for a longer time, about five seconds.

Now exhale again, lifting your hips as high as you can in the air, keeping your palms and feet as flat as possible on the floor.  Your body should look like an upside-down “V”.

Now step forward with your right foot, bringing it in-between your hands, and look up.  If you cannot keep your balance well, try putting that foot a few inches behind your foot for now, but work on balance, as it is of the utmost importance in doing yoga.  Bring the left foot forward to meet the right foot, and try to straighten your legs out to stretch your back.

As you inhale, raise your hands all the way up over your head in the prayer position and hold for two to three seconds.  Finally, exhale and bring your arms down together to the center of your chest where you began.

This movement pattern sounds very difficult to perform, but it isn’t too hard to learn.  It is one of the most complex movements for beginners to learn, but once you get this down pat, most other movements will be much easier for you.

Don’t worry about how sloppy or uncoordinated you may think you are the first few times you do this.  It takes many years of practice to gain the fluidity that masters have attained, and even they started off looking foolish when they first learned these movements.

NOTE: If you thought this was a good video, wait until you see what we have in store for you in our online yoga class.