Day 10 - 10 min Sun Salutation Practice -30 Days of Yoga

Key points

• Press firmly into all ten knuckles and push away from the earth
• Send the sit bones high and keep a soft bend in the knees if hamstrings are tight
• Relax the weight of the head and draw shoulders away from the ears

Common mistakes

Dumping weight into the wrists, locking out knees, or collapsing into the shoulders.

Key points

• Hinge from the hip creases rather than rounding the middle back
• Keep knees softly bent to ease lower back tension
• Allow the crown of the head and neck to hang completely relaxed

Common mistakes

Locking the knees rigidly and straining the cervical spine.

Key points

• Root evenly into all four corners of both feet
• Roll the shoulders down and back while lifting through the sternum
• Engage Ujjayi breath and establish steady focus

Common mistakes

Overarching the lower back or collapsing through the chest.

Key points

• Keep knees soft and tailbone neutral
• Draw navel gently in toward spine as fingertips reach high

Common mistakes

Flaring the front ribs outward and compressing the lumbar spine.

Key points

• Lead with the heart and keep spine long on the descent
• Draw the navel in toward the spine

Common mistakes

Rounding the upper back prematurely while bending forward.

Key points

• Create a flat tabletop spine parallel to the floor
• Draw shoulder blades gently together and back

Common mistakes

Craning the neck upward instead of keeping the gaze toward the floor.

Key points

• Stack the left front knee directly over the left ankle
• Extend firmly through the back right heel to keep the back leg active
• Broaden across the collarbones

Common mistakes

Allowing the front knee to track past the toes or sinking passively into the hips.

Key points

• Form a straight line from heels to the crown of the head
• Firm the abdominals and push the floor away to broaden the upper back

Common mistakes

Sagging the hips downward or piking the buttocks up high.

Key points

• Keep elbows pulled in tight along the ribcage
• Open the chest forward and roll the shoulders away from the ears
• Anchor the tops of the feet firmly into the mat

Common mistakes

Crunching the lower back or shrugging the shoulders up toward the ears.

Key points

• Wrap the triceps back and hollow the armpits
• Draw the low belly in as the pelvis reaches upward

Common mistakes

Holding breath or collapsing into the wrists.

Key points

• Align right knee over right ankle at a 90-degree angle
• Extend the spine long from back heel to crown

Common mistakes

Short stepping so the front knee overshoots the ankle.

Key points

• Hinge at the hips and keep knees softly bent
• Extend the spine forward to create a flat back on the halfway lift

Key points

• Ground into all four corners of the feet
• Draw shoulders down away from the ears as hands arrive at heart center

Key points

• Keep neck long and shoulders away from ears in the flat back
• Synchronize movement directly with each breath

Key points

• Stack left knee over left ankle
• Press firmly back through the right heel

Key points

• Hug elbows tight to ribs during the lower
• Broaden collarbones in Cobra and press sit bones high in Down Dog

Key points

• Keep back leg energized and front knee aligned over ankle
• Lengthen the spine from crown to back heel

Key points

• Press away from the earth as you rise to stand
• Draw navel to spine and bring hands into heart center

Key points

• Flow fluidly at a quicker, rhythmic breath pace
• Hinge deep from the hips

Key points

• Keep hips square and chest open
• Stay active through the back toes and leg

Key points

• Keep core engaged to avoid dipping hips in plank
• Press evenly through all knuckles as you push back to Down Dog

Key points

• Land right foot softly between hands
• Draw heart forward and extend through spine

Key points

• Maintain active grounding through both feet
• Settle breath as hands return to Anjali Mudra

Key points

• Keep movement seamless and connected to breath
• Lead with chest on the fold and lengthen crown on the lift

Key points

• Keep transition light and graceful
• Maintain a 90-degree bend in the front left knee

Key points

• Draw shoulder heads back away from ears in Upward Dog
• Roll over toes smoothly and send hips back into Down Dog

Key points

• Align right knee over ankle
• Keep back leg long and strong

Key points

• Establish a stable foundation with feet hip-width distance apart
• Pivot back foot to 45 degrees before rising into Warrior I

Key points

• Square ribs and chest forward toward the front of the mat
• Ground firmly through the outer edge of the back right foot
• Relax shoulders down while extending through fingertips

Common mistakes

Allowing the back heel to lift off the floor or overarching the lumbar spine.

Key points

• Press into the outer blade of the back left foot
• Sink hips low while drawing lower belly in and up
• Keep arms parallel and gaze lifted

Common mistakes

Letting the right front knee collapse inward.

Key points

• Lift sternum to meet thumbs and relax facial muscles and jaw
• Feel the body temperature and rhythm of breath settling
• Cultivate a calm, grounded mental focus before finishing

Common mistakes

Rushing out of the posture instead of allowing the nervous system to regulate.