The Sun Salutation: Your Portable Gym (Continued from┬áRoots and Inspiration) Bearing in mind the breathing exercises from the past two weeks, here is a simple flow called Surya Namaskar (Sun Salutation), which touches all the basic muscle groups and nerve centers:   READY: Stand at the front of a yoga mat or non-slip surface, feet hip width apart. PRAYER: Inhale. Bring your palms together in front of your chest. Breathe. Become aware of your breath and bodily sensations. Imagine your body is a tube of breath. You breathe in life-force from the crown of your head, through your spine, right down to your toes. Root into the ground and allow the crown of your head to gently float and broaden. Your spine feels open and long, not stretched. Do not rush this process. FORWARD BEND: Inhale. Raise your arms above your head, palms together. Exhale. ┬áRoll forward, vertebra by vertebra, so you end up folded over, hands by your feet. Keep your knees slightly bent to protect your lower back. Take a few breaths. Feel your head respond to gravity, and your legs and spine lengthen. LUNGE: Bend your knees to place both hands on the floor by your feet. Inhale. Step your right leg back, placing the knee on the floor. Your left knee is…

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