Early Sun Salutation in Nosara Beach, Costa Rica

Begin in Mountain/Tadasana
Inhale arms into steeple position
Exhale a slight backbend
Inhale back to center
Exhale hinging from hips, keeping spine long and swan dive to Forward Fold/Uttanasana (knees maybe slightly bend)
Inhale keep spine long and lift torso half way to Jack Knife/Ardha Uttanasana
Exhale hinging from hips back to Forward Fold/Uttanasana
Inhale bend knees and extend right foot all the way back to lunge
Exhale runner’s stretch
Inhale bend left knee and lift torso up to crescent lunge warrior
Exhale hinging at hips, hands to ground.
Inhale lift front foot
Exhale step back to Down Dog/Adho Mukha Svanasana
Inhale shift body forward to plank
Exhale lean heart forward as you bend your elbows to lower torso
Press heart forward to up dog, uncurl toes, stacking shoulders over wrists
Inhale curl toes under, lift hips up to sky
Exhale press heels towards ground back to Down Dog/Adho Mukha Svanasana
Inhale right leg up and step forward
Exhale step left foot forward.
Inhale arms into steeple position
Exhale extend torso sideway to Half Moon/Ardha Chandrasana
Inhale Center
Exhale extend torso sideway to Half Moon/Ardha Chandrasana
Inhale Center
Exhale draw hands to prayer position/Anjali Mudra

*REPEAT the whole flow on the other side

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