Sun Salutation, Variation 3

" Sun Salutation: Variation 3: Stand tall with your feet together. Inhale and raise your arms over your head as you go into the mountain pose. Now, exhale as you swan dive forward into forward bend. Next move into a flat back. Inhale as you raise your torso. Jump backwards into downward dog. From downward dog, get on your hands and knees into tabletop, bending your elbows to 8 half push-ups. Make sure you keep your elbows tight and your abs contracted. Stretch back into child's pose and hold this position, reaching forward through your fingertips. Come back up into tabletop position and then step back into downward dog. Now go into a lunge jump, stepping your right foot forward between your hands. Hold this position for a few breaths and then switch legs, jumping your right leg back and your left leg forward. Repeat this move, alternating legs 6 times on each side. Make sure your back leg is straight while your front leg is bent 90 degrees. Hold the last lunge jump for 1 count and then raise your hips back up into downward dog. From downward dog, step forward with your right foot between your hands. Lift your upper body, raising your arms over your head with your palms facing each other and your abs contracted. Bend your right knee in 90 degrees and straighten your left leg, balancing your weight on the ball of your foot. Hold this position for 3 to 5 breaths as you reach up with your hands and down through your left heel. Now, straighten your right leg. Keep your palms facing in and your left heel lifted. Hold this position for 2 or 3 breaths and then lower your body back to the start position. Repeat this move 6 times. Now, return to downward dog. Then step forward with your left foot and come into warrior lunge. Repeat this high lunge sequence 6 times. Be sure your left foot is facing forward. Now, return to downward dog and hold for a moment. Next, step forward into the flat back and then bend low into the forward bend. End with the reverse swan dive into the mountain pose."