Morning light · Movement · Breath

Greet the sun.

They are called sun salutations. What if we actually took a few minutes to greet the morning?

A small ritual: stand, breathe, move, and return to yourself before the day gathers speed.

Your sun salutation

A gentle variation using knees-down lowering and cobra. Read left to right, then down. Between poses 8 and 9, step your feet forward toward your hands.

Front-view illustrated sun salutation in twelve numbered poses. Full pose names, breath cues and instructions follow below.
Front view · Tap the illustration to open it full size.
See the side view
Side-view illustrated guide showing the same twelve-pose sun salutation.
The side view helps show the shape of each pose.

AI-illustrated pose reminders. Use the written cues below for details, especially soft elbows in cobra and keeping your neck comfortable.

Move with your breath

  1. 1

    Mountain Breathe

    Stand tall with hands at your heart. Let your shoulders settle.

  2. 2

    Upward salute Inhale

    Reach overhead, keeping your ribs comfortable and your neck relaxed.

  3. 3

    Forward fold Exhale

    Fold from your hips. Bend your knees as much as you need.

  4. 4

    Half lift Inhale

    Hands on your shins, lengthen your spine and look toward the floor.

  5. 5

    Plank Exhale

    Step your feet back. Keep your body long; lower your knees if helpful.

  6. 6

    Knees-down lower Exhale

    Set your knees down and lower slowly with elbows close to your ribs.

  7. 7

    Cobra Inhale

    Keep your pelvis and legs grounded. Gently lift your chest with elbows soft.

  8. 8

    Downward dog 3–5 easy breaths

    Lift your hips and soften your knees. Your heels do not need to touch the floor.

  9. 9

    Half lift Inhale

    Step forward toward your hands, then lengthen your back with hands on your shins.

  10. 10

    Forward fold Exhale

    Fold again, letting your head and neck relax.

  11. 11

    Upward salute Inhale

    Press through your feet, rise gently and reach overhead.

  12. 12

    Mountain Exhale

    Bring your hands to your heart. Pause before the next round.