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Step 1: To begin the sun salutation, face the east, and bring your mind and body to attention. Visualise the rising sun and see it radiating through your body. Stand up straight with your feet together and your palms folded prayer-like in front of your chest. Feel awareness of the whole body. Relax and begin to inhale.
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Step 2: Continue inhaling as you raise your arms in a wide circle outward to the sides and overhead. Stretch your arms back as you lift them to allow the fullest expansion of your chest. Press your palms together above your head and look up at your hands. Stretch up and hold your breath. Hold the position for a few seconds, breath held, eyes focused, and mind silent.
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Step 3: When you've bent as far forward as you can comfortably, grasp the back of your ankles, calves, or thighs, bend your elbows, pull your upper body gently toward your legs, and tuck your chin toward your chest. Hold your breath out. Hold the position for a few seconds with body in pose, breath held, eyes focused, and mind silent.
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Step 4: Breathe in as you release your legs and stand up. Breathing out, immediately lunge forward with your right leg, keeping your toes tucked under. Support weight on both hands, right foot, left knee, and toes of the left foot. Tilt the head back; look up. Inhale and retain breath. When you repeat this exercise, alternate the leg you lunge forward with.
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Step 5 : Breathe out. Bring both hands down on the floor on either side of your right foot. Bring your right foot back next to your left foot. Bend your body into an arc.
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