The Basics of Sun Salutations (and Why You Should Be Doing Them)

In a perfect world, we would all roll out of bed without an alarm. Then we’d warm up our bodies and greet the rising sun with a few rounds of Sun Salutations to get our blood flowing. Then we’d eat a perfectly balanced, nutritious breakfast prepared for us by a smiling chef before going for a dip in a gorgeous pool.

Wait, what dream is this?

Oh, right. The one where I live on in a yoga retreat for the rest of my life. Sorry about that.

While we may not have a chef on hand (or a pool, for that matter), we can definitely rise and shine and get moving in the morning. Getting your blood flowing with a few Sun Salutations is every bit as invigorating as a cup of coffee!

Here’s the basic breakdown, so you can try it yourself. I’ll share a longer post soon with in-depth directions and modifications!

Start in Mountain Pose with your arms extended by your sides

Inhale – sweep arms wide then straight up, press the palms together to Extended Mountain Pose

Exhale – hinge at hips and release to Forward Fold

Inhale – plant the hands, step right foot back to Low Lunge

Exhale – step left foot back to Plank

Inhale – hold

Exhale – lower halfway to Staff Pose/Chaturanga

Inhale – press through to Low Cobra or Upward Facing Dog

Exhale – press backward to Downward Facing Dog

Inhale – step right foot forward to Low Lunge

Exhale – step left foot forward to Forward Fold

Inhale – sweep arms wide then straight up, press the palms to Extended Mountain Pose

Exhale - sweep the arms by your sides, Moutain Pose

Do that same cycle a few times in the morning to start your day, and you’ll feel measurably better about your day within a few weeks (or however long it takes to get past the caffeine withdrawal symptoms).

Thanks so much for reading! If you ever have any questions, please feel free to reach out by emailing



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