Thirty-three

At Dawn

Asana

Surya Namaskar

Sun Salutations

Standing Mountain Pose
Tadasana
Stand with your feet hip-width apart. Hands in prayer position.

Upward Salute
Urdhva Hastasana
Inhale as you sweep your arms out to the side and overhead. Arch your back and gaze at the sky.

Standing Forward Fold
Uttanasana
Exhale as you fold forward from the hips. Place your hands beside your feet and bring your nose to your knees.

Half Standing Forward Fold
Ardha Uttanasana
Inhale as you lift your torso up, back is flat. Your torso should be parallel to the floor. Your fingertips on the floor.

Four-Limbed Staff Pose
Chaturanga Dandasana
Exhale as you step  back 1 foot into Plank Pose.Inhale as you step the second leg back. Exhale as you lower your body toward the floor.

Cobra Pose
Bhujangasana
Inhale as you draw your chest forward and straighten your arms. Shoulders back and lift your heart to the sky.

Downward-Facing Dog Pose
Adho Mukha Svanasana
Exhale as you lift your hips and roll back, placing the soles of your feet on the floor. Push down through your hands and the soles of your feet, lengthening your spine. Stay here for five breaths.

On your last exhalation, bend your knees and look between your hands.

Half Standing Forward Fold
Ardha Uttanasana
Inhale as you step one foot forward in between your hands. Exhale as you step the second leg forward. Inhale and lift your torso halfway. Keep your fingertips on the floor.

Standing Forward Fold
Uttanasana
Exhale as you fold your torso over your thighs. Place your hands beside your feet and bring your nose to your knees.

Upward Salute
Urdhva Hastasana
Inhale as you sweep your arms out to the side and come up. Gently arch your back and look toward the sky.

Mountain Pose
Tadasana
Exhale as you come back into Mountain Pose, hands into prayer position.