Learn how to do a basic Sun Salutation B and synchronise your breath to the movements of your body.

1. Utkatasana
Begin in Tadasana (Mountain pose) at the front of your mat. Close your eyes and take a few breaths to centre
yourself.

Inhale, bend your knees deeply and sweep the hands up so the upper arms skim your ears. Try to keep the
knees from 'overshooting' your toes, shoulders soft and spine long. If your shoulders are tight, bend your elbows
and bring your forearms in front of you.
2. Uttanasana
Exhale, push through the feet to straighten the legs and sweep the torso forward and down, hinging from the
hips. Bring the fingertips in line with the toes and keep the spine long, shoulders moving away from your ears.

If this is too strong for your hamstrings, bend your knees and place your fingertips on the floor or your hands on
blocks.  
3. Ardha Uttanasana
Inhale and extend the sternum forward, coming onto your fingertips. Look forward but try to keep the sides and
back of the neck long to prevent compression. Imagine energy radiating out in opposite directions from the
crown of your head and your sit bones.

To modify, you could place your hands on the tops of your shins or your thighs. 
4. Chaturanga
Bend your knees deeply so that the palms can press firmly into the floor. 

Choose a point just in front of your toes to gaze at and as you exhale, engage your abdominal muscles to
support the spine and send your energy and the base of your sternum towards this focal point as you jump back
to Chaturanga Dandasana. Land with your elbows bent, shoulders in line with your elbows.*

*For a thorough and detailed explanation of the 'jump back', read Jennilee Toner's excellent article - 5 reasons not
to jump back to high plank pose.

5. Urdhva Mukha Svanasana

Inhale, roll over your toes and press your sternum forward and upwards so that your chest moves through the
gateway of your upper arms. 
Press the tops of the feet (especially the big toes) firmly into the floor and the draw the thighs away from the
floor. Keep the abdomen slightly engaged to protect the lower belly and lift the sternum and the gaze towards
the sky. 

6. Adho Mukha Svanasana

Exhale, press firmly into the palms and draw the belly in and up. Begin to take the hips up and back, rolling or
stepping over the toes so you come to stand on the balls of your feet, feet hip distance apart. 

Extend through the crown of the head and the sit bones and press the tops of the thighs back. Aim to create
length in your spine rather than forcing the heels to the floor.
7. Virabhadrasana 1
Inhale, raise your right leg and step the foot up to the right thumb with your knee bent. Turn your left toes
slightly out, making sure your feet are hip-width distance apart, rather than in line with one another. 

Raise your arms up to the sky and press into the outer edge of the left foot so your weight is spread evenly.
Bring your palms together or keep them shoulder-width apart.
8. Chaturanga
Exhale, bringing your palms to frame the right foot and step back to Chaturanga. 

Check your shoulders aren't dipping below the line of your elbows.
9. Urdhva Mukha Svanasana
Inhale into Urdvha Mukha Svanasana / Upward Facing Dog again.
10. Adho Mukha Svanasana
Exhale, press back into Adho Mukha Svanasana / Downward Facing Dog.

11. Virabhadrasana 1 Warrior 1 on the other side

From Adho Mukha Svanasana step forward with the LEFT foot into Virabhadrasana 1. Move through
Chaturanga (12), then Urdvha Mukha Svanasana (13) one more time before pausing in Adho Mukha
Svanasana (14) for five long, full, deep breaths....
15. Ardha Uttanasana
At the end of the fifth exhalation, bend your knees deeply and look at your hands. Hug your abdominal muscles
in and up and press into the floor firmly with your palms. 

Come onto the balls of your feet and hop or float to the top of your mat, keeping your elbows slightly
soft. Inhale, coming onto your fingertips and extend the sternum forward once again coming into Ardha
Uttansana.
16. Uttanasana
Exhale, fold deeply, taking your palms once again to the outside of your feet, spine and back of the neck long.
17 Utkatasana
Inhale, bend your knees deeply and sweep the arms back up towards the sky, tail bone long, space in the sides
of the neck.

Exhale, press into the feet to straighten the legs and bring the palms down to touch at the heart centre. 

Stand in Tadasana, with your eyes closed and take 5 long, deep breaths and repeat the sequence. Do three to
five rounds.