Inhale to chair pose by bending your knees in a shallow squat position and lifting your arms up.

“Lift the heart center, shoulders over the wrists, thighs lifted off the mat, tops of the feet pressing into the floor, long spine, crown of the head reaches (avoid lifting the chin),” explains Howe.

Inhale to upward-facing dog (Urdhva Mukha Svanasana).

Your knees should be down or lifted, elbows hugging your ribcage, chest close to the mat, and gaze pointing downward.

Exhale to four-limbed staff pose (Chaturanga Dandasana).

“Your upper back should be open, pressing the floor away,” she notes. Howe says to place your wrists under your shoulders, straighten your knees, and lift and engage your core to support your spine. Your knees should be fairly straight, heels pressing toward the mat, chest facing your thighs, tailbone lifted, spine straight, and head relaxed in line with the biceps. Exhale to downward-facing dog (Adho Mukha Svanasana).“Step one foot back, knee over ankle where possible, lift heart center, hips forward, arms can vary- fully extended to the sky, halfway, or at heart center,” Howe says. Exhale to forward fold (Uttanasana), hinging from the hips, leading with the heart center toward the floor, knees very slightly bent, allowing the upper body to rest against the legs.

Howe says your arms should be reaching over your head, and your heart should be lifted to honor the sun. Inhale to upward salute (Urdhva Hastasana).“ microbend in the knees, long spine, arms by your side, and palms facing forward (this will automatically release your shoulders back and down).” Inhale and exhale here to begin your sun salutation. “Feel the four corners of the feet connected-big toe, baby toe, outside edge of the foot, and the heel,” explains Howe. Begin in mountain pose (Tadasana) by standing at the top of your mat with your feet hip-distance apart.

Hatha yoga sun salutation sequence