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  Yoga  
[Yoga Home][Postures][Breathing][HolisticOnline Home][Meditation][Prayer]
 

Sun Salutation or Surya Namaskar

[Sun Salutation Home]

Step 10

Start to breathe in as you bring your left foot forward between your hands and lunge forward with your left leg. 
Continue breathing in as you raise your arms in a wide circle to the sides and overhead, with palms together, looking up at your hands. 
Hold your breath. 

Hold the position for a few seconds with body in pose, breath held, eyes focused, and mind silent.

Note: Alternate the leg you lunge forward with in this step as you did in steps 4 and 5. Try to keep your right knee off the floor if you can.

Step 11

Breathe out as you bring your right foot forward next to the left.
Grasp the back of your ankles, calves, or thighs.
Bend your elbows.
Pull your upper body gently toward your legs, and tuck your chin toward your chest. 
Hold your breath out.

Hold the position for a few seconds with body in pose, breath held, eyes focused, and mind silent.

Next Topic: Step 12

[Yoga Home][Postures][Breathing][HolisticOnline Home][Meditation][Prayer]

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