September 2023 Yoga Challenge: Asanas (Poses): Sun Salutations – Talasana & Vrksasana

Happy September 22, 2023 – Talasana & Vrksasana

Goor morning Yogis! We are working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!

Sun Salutations Asana – Talasana / Palm Tree Pose
Twisted/Sister Asana – Vrksasana / Tree Pose

Talasana - palm tree pose variation - yoga pose yoga girl wearing purple doing yoga inside in purple yoga studio with artsy effect
Talasana – Palm Tree Pose

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Vrksasana - tree pose - yoga pose forest yogi girl wearing green dress, outdoors barefoot yoga in the woods
Vrksasana – Tree Pose

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to go “back to basics” with either Talasana / Palm Tree Pose or Vrksasana / Tree Pose. Both of these are great balancing poses for new Yogis! I find practicing balancing Asanas brings a calming stillness after focusing on holding the pose.

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September 2023 Yoga Challenge: Asanas (Poses): Sun Salutations – Tadasana & Centering

Happy September 21, 2023 – Tadasana & Centering

We are starting a series on the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!

Sun Salutations AsanaTadasana / Mountain Pose
Twisted/Sister AsanaSukhasana, Siddhasana, Padmasana & Virasana

Tadasana - mountain pose with prayer hands - yoga pose yoga girl wearing purple doing yoga inside in purple yoga studio
Tadasana – Mountain Pose

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Padmasana - full lotus pose - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Padmasana – Lotus Pose

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to go “back to basics” with either Tadasana / Mountain Pose or finding your preferred comfortable seat. I consider finding your preferred grounding pose to be finding your center. Most Yoga classes start and end with these Asanas. Each of these centering Asanas are great poses for meditation.

What do I do with my hands?!

Check out this little video for a few options for arms through Tadasana. I prefer to “swan dive” forward as in the first and second option. I find bringing hands up together above head and bringing prayer hands straight down to be most popular in the Yoga Studios I visit. You can also try bringing arms up straight in front of you… Try a few options, and pick your favorite!

Check out our Top 5 Yoga Mats and Equipment for Newbies!

You may want to try a block, couch pillow, blanket, or bolster to help yourself find a comfortable seat.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.

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Please comment to share your experience! What did you think? Which was your favorite of these seated poses? Always remember, be kind!

September 2023: Asanas (Poses) – Sun Salutations

Happy September 19, 2023 – Asanas (Poses)

Good Morning Yogis! Today we are starting another series in our special Asanas September – revisiting Sun Salutations!

surya namaskar sun salutations series demonstration blue yogi around indigo dark blue sun
Surya Namaskar – Sun Salutations

We will soon break down each of the Asanas in the Surya Namaskar, or Sun Salutations Series. I recommend setting an intention for revisiting this classic Asana sequence.

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations Series. Remember to focus on incorporating Diaphragmatic Breathing or Ocean Breathing, and try to get a “flow” with one deep inhale or exhale for each pose as you are moving through this Asana series.

The next few days as new Yogis doing our 30 Day Challenge are learning this series, we will re-examine variations of each of the poses and modifications in the Sun Salutations Series.. stay tuned!

Talasana - palm-tree palm pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Talasana – Palm Tree Pose

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Asana August 2023: Asanas (Poses) – Surya Namaskar (Sun Salutations)

Happy Asana August 4, 2023 – Surya Namaskar (Sun Salutations)

Good Morning Yogis! Today is Asana Day in our special Asana-focused August. Today we are going to have a KISS (keep it super simple) Day and revisit Surya Namaskar, or Sun Salutations Series.

surya namaskar sun salutations series demonstration beige yogi around yellow sun
Sun Salutations – Surya Namaskar

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for August! Today I recommend Sun Salutations, or perhaps Moon Salutations if it is evening!

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing a round of guided intermediate Sun Salutations.

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations Series.

If you struggle to make Asana practice a daily habit, I STRONGLY suggest doing 1-3 rounds of Surya Namaskar or Sun Salutations first thing in the morning. This is recommended for a standard Ayurvedic morning routine and is my own personal secret to getting some Yoga in every day.. I cannot always make time for an hour, but I find I have a much better day if I find 5 minutes in the morning.

Also, focus on incorporating Diaphragmatic Breathing ie breathing into your belly rather than your chest, and try to get a “flow” with one deep inhale or exhale for each pose as you are moving through this Asana series.. we will be revisiting Ocean Breathing tomorrow, which is my preferred Pranayama style during Asana practice.

Anuvittasana - standing backbend pose - yoga pose girl sunny day yoga on the beach
Anuvittasana – Standing Backbend

Want more on Sun Salutations? Check out our Sun Salutations Guide!

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May 2023 Yoga Challenge: Asanas (Poses): Sun Salutations – Adho Mukha Svanasana & Shisulasana

Happy May 22, 2023 – Adho Mukha Svanasana & Shisulasana

Happy Monday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series. Today is the last day of this series!

30 Day Challengers

Doing our 30 Day Challenge? Click here for today’s post!

Sun Salutations Asana – Adho Mukha Svanasana / Downward Facing Dog
Twisted/Sister Asana – Shisulasana / Dolphin Pose

Adho Mukha Svanasana - downward facing dog pose variation walking the dog - yoga pose yoga girl wearing pink sprinkle print set doing yoga inside in pink and purple yoga studio with artsy effect
Adho Mukha Svanasana – Walking the Dog Variation

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Parivrrta Ashta Chandrasana - high lunge with twist pose - yoga pose yoga at night girl wearing white long-sleeved shirt and purple pants
Shisulasana – Dolphin Pose

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to go “back to basics” with either Adho Mukha Svanasana / Downward Facing Dog or Shisulasana / Dolphin Pose. If you want to begin to work on inversions, Shisulasana / Dolphin Pose toe-taps is a great beginner exercise to build arm and core strength!

PS next month to start our second year of Daily Yogi, we will have another meditation month, followed by Advanced Asanas in July! I am back to working arm strength and splits during June to prep for July, so I strongly recommend working some dolphin taps if you want to prep for a more challenging July with me!

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May 2023 Yoga Challenge: Asanas (Poses): Sun Salutations – Bhujangasana & Salamba Bhujangasana

Happy May 21, 2023 – Bhujangasana & Salamba Bhujangasana

Good morning Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!

30 Day Challengers

Doing our 30 Day Challenge? Click here for today’s post!

Sun Salutations Asana – Bhujangasana / Cobra Pose (including Snake Pose below)
Twisted/Sister Asana – Salamba Bhujangasana – Sphinx Pose

Sarpasana - snake pose - yoga pose yoga girl wearing pink sprinkle print set doing yoga inside in pink and purple yoga studio with artsy effect
Sarpasana – Snake Pose

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Salamba Bhujangasana - sphinx pose - yoga pose yoga at night girl wearing white long-sleeved shirt and purple pants
Salamba Bhujangasana – Sphinx Pose

Today’s Positive Practice suggestion

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to go “back to basics” with either Bhujangasana / Cobra Pose or Salamba Bhujangasana – Sphinx Pose. If you are a new Yogi, I recommend sticking with Bhujangasana / Cobra Pose rather than the full Urdhva Mukha Svanasana / Upward Facing Dog expression of the pose. Be careful working into backbends if these are new to you!

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May 2023 Yoga Challenge: Asanas (Poses): Sun Salutations – Chaturanga Dandasana & Dandasana

Happy May 19, 2023 – Chaturanga Dandasana & Dandasana

Good morning Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!

30 Day Challengers

Doing our 30 Day Challenge? Click here for today’s post!

Sun Salutations Asana – Chaturanga Dandasana / Four-Limbed Staff Pose
Twisted/Sister Asana – Dandasana – Staff Pose

Chaturanga Dandasana - four-limbed staff pose - yoga pose yoga girl wearing pink sprinkle print set doing yoga inside in pink and purple yoga studio with artsy effect
Chaturanga Dandasana – Four-Limbed Staff Pose

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Dandasana - staff pose with strap - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Dandasana – Staff Pose

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to go “back to basics” with either Chaturanga Dandasana / Four-Limbed Staff Pose or Dandasana – Staff Pose. Either of these Asanas are great foundations for Yoga Workouts – see Chaturanga Dandasana / Four-Limbed Staff Pose for arm workout and Dandasana – Staff Pose for glute workout!

Check out our Top 5 Yoga Mats and Equipment for Newbies!

You may want to try a strap, couch pillow, blanket, or bolster to help yourself ease into Dandasana of you have tight hamstrings.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.

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May 2023 Yoga Challenge: Asanas (Poses): Sun Salutations – Phalakasana & Purvottanasana

Happy May 18, 2023 – Phalakasana & Purvottanasana

Good morning Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!

30 Day Challengers

Doing our 30 Day Challenge? Click here for today’s post!

Sun Salutations Asana – Phalakasana / Plank Pose
Twisted/Sister Asana – Purvottanasana / Reverse Plank

Phalakasana - plank pose -yoga pose yoga girl wearing pink sprinkle print set doing yoga inside in pink and purple yoga studio with artsy effect
Phalakasana – Plank Pose Variation

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Purvottanasana - reverse plank pose - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Purvottanasana – Reverse Plank Pose

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to go “back to basics” with either Phalakasana / Plank Pose or Purvottanasana / Reverse Plank. Either of these Asanas are great foundations for Yoga Workouts – see Phalakasana / Plank Pose for arm workout and Purvottanasana / Reverse Plank for glute workout!

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May 2023 Yoga Challenge: Asanas (Poses): Sun Salutations – Anjaneyasana & Parivrtta Anjaneyasana

Happy May 17, 2023 – Uttanasana & Parivrtta Uttanasana

Good morning Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!

30 Day Challengers

Doing our 30 Day Challenge? Click here for today’s post!

Sun Salutations Asana – Anjaneyasana / Low Lunge
Twisted/Sister Asana – Parivrtta Anjaneyasana / Low Lunge Twist

Ashta Chandrasana - high lunge pose with cactus arms - yoga pose yoga girl wearing purple doing yoga inside in purple yoga studio with artsy effect
Ashta Chandrasana – High Lunge with Cactus Arms

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Parivrrta Ashta Chandrasana - high lunge with twist pose - yoga pose yoga at night girl wearing white long-sleeved shirt and purple pants
Parivrtta Ashta Chandrasana – High Lunge Twist

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to go “back to basics” with either Anjaneyasana / Low Lunge or Parivrtta Anjaneyasana / Low Lunge Twist. Please note that I usually choose to practice my Sun Salutations Series in the morning currently with High Lunge as this Asana is easier on my knees, and I can perform without even a mat quickly in the morning, and even outside! I also have incorporated the suggestion from one of our Yogis, and I cactus my arms on an exhale through the lunge into Phalakasana / Plank Pose.

fIND YOUR FLOW

I switch up my sun salutations in the morning… I usually do the traditional Surya Namaskar sequence with High Lunge in the morning while my dogs are outside so I can get in a couple rounds quickly without a mat. When I use my mat, I usually do a longer version using Low Lunge with the support of my mat, adding Ardha Uttanasana or Half Standing Forward Bend at each Uttanasana, and sometimes adding an extra Phalakasana or Plank since I am working on arm strength. You can check out both of my Sun Salutation flows below.. try some variations from our pose breakdown, and find your flow!

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May 2023 Yoga Challenge: Asanas (Poses): Sun Salutations – Uttanasana & Parivrtta Uttanasana

Happy May 16, 2023 – Uttanasana & Parivrtta Uttanasana

Happy Tuesday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!

30 Day Challengers

Doing our 30 Day Challenge? Click here for today’s post!

Sun Salutations Asana – Uttanasana / Standing Forward Bend
Twisted/Sister Asana – Parivrtta Uttanasana / Standing Forward Bend Twist

Uttanasana - standing forward bend pose  with arm lock - yoga pose yoga girl wearing purple doing yoga inside in purple yoga studio with artsy effect
Uttanasana – Standing Forward Bend with Arm Lock

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Parivrrta Uttanasana - standing forward bend with twist pose - yoga pose yoga at night girl wearing white long-sleeved shirt and purple pants
Parivrtta Uttanasana – Standing Forward Bend Twist

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to go “back to basics” with either Uttanasana / Standing Forward Bend or Parivrtta Uttanasana / Standing Forward Bend Twist. Both of these are great hip openers, and Uttanasana will always be special to me since this Asana helped me finally touch my toes!

Check out our new video for some variations of Uttanasana including an extra chest-opener!

Check out our Top 5 Yoga Mats and Equipment for Newbies!

You may want to try a block or bending your knees slightly if you cannot reach the floor – focus on keeping a straight back more than straight legs!

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.

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May 2023 Yoga Challenge: Asanas (Poses): Sun Salutations – Talasana & Vrksasana

Happy May 15, 2023 – Talasana & Vrksasana

Happy Monday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!

30 Day Challengers

Doing our 30 Day Challenge? Click here for today’s post!

We added videos to our original pose breakdowns.. check out the video with options for arms through this pose below and in our original Talasana post!

Sun Salutations Asana – Talasana / Palm Tree Pose
Twisted/Sister Asana – Vrksasana / Tree Pose

Talasana - palm tree pose variation - yoga pose yoga girl wearing purple doing yoga inside in purple yoga studio with artsy effect
Talasana – Palm Tree Pose

Like this Yoga set? Click here for product links and discount codes!

Vrksasana - tree pose - yoga pose forest yogi girl wearing green dress, outdoors barefoot yoga in the woods
Vrksasana – Tree Pose

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to go “back to basics” with either Talasana / Palm Tree Pose or Vrksasana / Tree Pose. Both of these are great balancing poses for new Yogis! I find practicing balancing Asanas brings a calming stillness after focusing on holding the pose.

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May 2023 Yoga Challenge: Asanas (Poses): Sun Salutations – Tadasana & Centering

Happy May 15, 2023 – Tadasana & Centering

Happy Sunday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!

30 Day Challengers

Doing our 30 Day Challenge? Click here for today’s post!

We recently added videos each day to our original pose breakdowns.. check out the new video with options for arms through this pose below and in our original Tadasana post!

Sun Salutations AsanaTadasana / Mountain Pose
Twisted/Sister AsanaSukhasana, Siddhasana, Padmasana & Virasana

Tadasana - mountain pose with prayer hands - yoga pose yoga girl wearing purple doing yoga inside in purple yoga studio
Tadasana – Mountain Pose

Like this Yoga set? Click here for product links and discount codes!

Padmasana - full lotus pose - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Padmasana – Lotus Pose

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to go “back to basics” with either Tadasana / Mountain Pose or finding your preferred comfortable seat. I consider finding your preferred grounding pose to be finding your center. Most Yoga classes start and end with these Asanas. Each of these centering Asanas are great poses for meditation.

Since May is Correct your Posture Month if you have done this before, I strongly suggest checking and correcting your posture as we revisit this traditional series. Take note of your ankles, knees, hips, ribcage, shoulders, chin, and ears, and take note of both the location and any tilt in these areas.

What do I do with my hands?!

Check out this little video for a few options for arms through Tadasana. I prefer to “swan dive” forward as in the first and second option. I find bringing hands up together above head and bringing prayer hands straight down to be most popular in the Yoga Studios I visit. You can also try bringing arms up straight in front of you… Try a few options, and pick your favorite!

Check out our Top 5 Yoga Mats and Equipment for Newbies!

You may want to try a block, couch pillow, blanket, or bolster to help yourself find a comfortable seat.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.

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May 2023 Yoga Challenge: Asanas (Poses) – Sun Salutations

Happy May 11, 2023 – Asanas (Poses)

Happy Thursday Yogis! Today we reached the 3rd limb of Yoga – it is Asana Day!

30 Day Challengers

Doing our 30 Day Challenge? Click here for today’s post!

surya namaskar sun salutations series demonstration blue yogi around indigo dark blue sun
Surya Namaskar – Sun Salutations

We will soon break down each of the Asanas in the Surya Namaskar, or Sun Salutations Series. May is Correct Your Posture Month, so I suggest focusing on a particular part of your body alignment through this series. This week I am focusing on neck alignment – keeping my ears over my shoulders, and ears back and up.

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations Series. Remember to focus on incorporating Diaphragmatic Breathing or Ocean Breathing, and try to get a “flow” with one deep inhale or exhale for each pose as you are moving through this Asana series.

The next few days as new Yogis doing our 30 Day Challenge are learning this series, we will re-examine variations of each of the poses and modifications in the Sun Salutations Series.. stay tuned!

Talasana - palm-tree palm pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Talasana – Palm Tree Pose

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Asana April 2023: Asanas (Poses) – Surya Namaskar (Sun Salutations)

Happy Asana April 4, 2023 – Surya Namaskar (Sun Salutations)

Good Morning Yogis! Today is Asana Day in our special Asana-focused April. Today we are going to have a KISS (keep it super simple) Day and revisit Surya Namaskar, or Sun Salutations Series.

surya namaskar sun salutations series demonstration beige yogi around yellow sun
Sun Salutations – Surya Namaskar

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Today I recommend Sun Salutations, or perhaps Moon Salutations if it is evening!

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing a round of guided intermediate Sun Salutations.

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations Series.

If you struggle to make Asana practice a daily habit, I STRONGLY suggest doing 1-3 rounds of Surya Namaskar or Sun Salutations first thing in the morning. This is recommended for a standard Ayurvedic morning routine and is my own personal secret to getting some Yoga in every day.. I cannot always make time for an hour, but I find I have a much better day if I find 5 minutes in the morning.

Also, focus on incorporating Diaphragmatic Breathing ie breathing into your belly rather than your chest, and try to get a “flow” with one deep inhale or exhale for each pose as you are moving through this Asana series.. we will be revisiting Ocean Breathing tomorrow, which is my preferred Pranayama style during Asana practice.

Anuvittasana - standing backbend pose - yoga pose girl sunny day yoga on the beach
Anuvittasana – Standing Backbend

Want more on Sun Salutations? Check out our Sun Salutations Guide!

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