Sun Salutation 30-Day Challenge: Day 4

Before you begin, center yourself. Think of, FEEL of, a point about two inches below the navel, and in the center of the body. Can you feel your breathing drawn down to this place? It is the center of your body, from which all physical power originate. “Hara” in Aikido, “Tan T’ien” in Tai Chi, “Manapura” in Yoga. The crown of the “Belly Brain”, the base of the Three Centers.

Before you begin, pause, and find a bit of peace. Just 1% more than yesterday. Not much at all. Easy. Inhale. Stretch up, feeling the spine elongate. Arch back just a little bit, remaining within your sense of balance and stability.

Exhale and bend down. Pay attention to your lower back. Stay within your comfort zone — don’t compete with some image of yourself, just see how far you can go while remaining in alignment and avoiding discomfort. What you can do today is your yoga. Tomorrow will take care of itself.

Inhale and do what you need to do to plant your hands on the ground, or upon a stool if needed. step back, one leg at a time. You are now in a “plank” position. Pause an almost imperceptible moment.

The next movement is an “upward dog” position. Drop the shoulders away from the ears. Pay attention: did you contract or expand as you moved into the position? Don’t be “dog-matic” about it but most people find that a small exhalation is followed by a generous inhalation.

Push your hips up into the air with an exhalation. Generally, we exhale as we exert effort, to…