When you don't have a lot of time but still want to do some Yoga Exercises.  The Sun Salutation is often used as a warm up, but I feel it's better to do it  after a little warming up.  This is a set of 12 poses. This would be a perfect set for beginners after the Meridian Gym set or the 5 Tibetan Rites on the previous pages.
The Sun Salutation
Here is the complete set.  Watch the flow.
Sun Salutation Begins with the
Mountain Pose.
Feet about shoulder width apart with hands by your sides palms facing out.  Bring you hands up into prayer position.  Take 5 deep breaths inhaling through the nostrils and exhaling feeling the breath all the way out through your fingertips inhale again through the nostrils and exhale this time feeling the breath  leaving through your tip toes..Inhale, feeling your meridian channels opening and allowing your blood to circulate without restriction and exhale.  Inhale once again watching as your chest expands and exhale seeing your chest colllapse.  Inhale one last time in this posture raising your
 A r m s Overhead
and and arch back as far as is comfortable exhale into swandive reaching out to the side as you hinge from the hips to a
 Forward Bend keeping your knees bent if necessary.
Mountain Pose
This series of postures is a graceful flow of movements that is coordinated with the breath.  It builds strength and increases flexibility.  A full set consists of two complete sequences, one for the right side of the body and one for the left.
# 1
A r m s Overhead
# 1 & #2
See the Flow
Forward Bend
# 2
# 3
Inhale lifting the heart and stepping the right foot back into a
 Kneeling Lunge
#4
#5
#6  &  #8
Childs Pose
From the lunge you will bring your left foot back to meet your right foot
slowly kneeling, Bring your big toes together and your knees wide apart, inhale as you lift your spine and extend your stomach.
Exhale, bend forward from the hips as you walk your hands out as far in front of you as possible, extending from the hips to the fingertips.
We Place our forehead on the ground & buttocks back to our heels. Stretching  the inner thigh muscles. For variation we rest our forehead on our fists & place a rolled up towel behind our knees and under our knees if we wish.   Focusing  on our breath as we breath into the abdomen  extending it forward into the breastbone, creating length through your upper body.
Exhale from deep in the abdomen relaxing in the spine and continue the slow controlled breathing.
Hold the pose, Rest, relax, and breath.  Check in with your body.  Notice how you feel.

If you feel discomfort with this pose you can place extra padding under the knees, or a rolled up towel behing the knees.  If it's still not comfortable for you try  opening  your knees wider and
#6 & #8  Inhale and straighten the elbows, stretch the sholders upwards, press the waist downwards but don't bend the arms.  Keep knees and toes on the floor.  Push the neck backwards and siote upwards.
#7
#7  Exhaling bend both the hands and the elbows touching the forhead on the ground, keeping both elbows close to the chest.  The forhead, chest, both palms toes and knees should touch the ground and the rest of the body not touching the ground. Since only eight parts rest on the ground, it is called "Astanga" position.
Holding our breath bending our neck touching our chest with our chin.  Push back your body as you touch the heels on the ground, raise the waist leaving our palms flat on the floor.
Inhale lifting the heart and stepping the right foot back into a
 Kneeling Lunge
#10
#9
#11
 #12
Inhale one last time in this posture raising your
A r m s Overhead
and and arch back as far as is comfortable
Forward Bend
Journey To Wellness
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Personal Training Tips
by Charles Richardson
Exercises to Improve your Circulation
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