Surya Namaskara is a sequence of postures which works to strengthen the whole body and encourage fluid and coordinated movement. Athletes will particularly benefit from the spinal extensions and hamstring and hip flexor stretches, combined with the strength required to move smoothly through the sequence. I like this version for how modifiable it is which makes it great for beginners as well as experienced practitioners. You could do 3 rounds as your entire practice if you are new to yoga or, as you become stronger, use it as your warm up before adding one or more of the other sequences.
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