![]() Step your LEFT foot forward between your hands and spin your back foot flat, so your toes are turned out to the side and the arch of your back foot is in line with the heel of your front foot.As you exhale, bring your hands to the floor on either side of your front foot, step back into Plank, and start to lower toward Chaturanga.Or bring your palms to touch in the center of your chest. Bring your arms straight in line with your shoulders, reaching them long and straight.Bend your front knee and, on an inhale, lift your pelvis and torso upright, opening your chest to the side.Step your RIGHT foot forward between your hands and spin your back foot flat, so your toes are turned out to the side and the arch of your back foot is in line with the heel of your front foot.On an exhale, straighten your legs bring your arms down, reaching wide and fold forward at your hips.If this is taxing for your neck or shoulders, lower your arms to where you can release any tension in your neck and keep your shoulders down.On an inhale, bend your knees, sit your bum back, and reach your straight arms up toward the sky, coming into Chair Pose.Share on Pinterest Illustration by Brittany England Tadasana (Standing Mountain Pose) On an inhale, lift your body, reaching your arms up and in line with your ears.On an exhale, bring your arms down and fold forward at your hips.On an exhale, step forward or jump to land with your feet between your hands.Look between your feet and hold for 5 breaths.Make sure your arms are straight and firm. ![]() On an exhale, uncurl your toes back to a flat-footed position, lift your thighs and hips up, and straighten your knees.Ensure your abs are engaged.Īdho Mukha Svanasana (Downward-Facing Dog) Keep your thighs lifting away from the floor as your tailbone reaches toward your heels.On an inhale, roll over the tops of your toes so you’re pressing into the tops of your feet.Urdhva Mukha Svanasana (Upward-Facing Dog) Lift your belly and keep the back of your neck long.Keep your feet and legs hip-width apart.Align your wrists under your elbows and bend your elbows halfway, or as low as you can while maintaining a neutral spine, hovering off the floor.It starts to open up the hips from the start raising the heart rate and warming the muscles in the. On an exhale, either step back to Plank Pose and lower halfway or jump directly into Chaturanga, outlined below. Classical Sun Salutation series is the warm up sequence I follow during nearly all of my classes.Your hands can be flat outside of your feet, on your outer legs, or on blocks.Ĭhaturanga Dandasana (Half-Plank Position).On an inhale, reach your chest forward and lift your torso halfway up, with a long spine.Place your hands by your feet or outer shins or on blocks.On an exhale, bring your arms down, reaching wide, and fold forward at your hips.Some lineages add a slight backbend at the top of this movement.On an inhale, reach your arms up and in line with your ears.Utthita Hastasana in Tadasana (Arms Extended in Mountain Pose) With your arms by your sides, turn your upper arm bones to face each other with your palms forward, opening your chest.Align your ankles, knees, and shoulders so your body is symmetrical.Your feet can be together or hip-width apart. why Im not a big fan of the traditional sun salutation for curvy folks: Too much up and down. ![]() Stand at the top of your mat with your arms by your sides. I love the idea of having a go-to sequence like this.(We also did this on the last day of my yoga teacher training in India.Share on Pinterest Sun_Salutation-1 Illustration by Brittany England Sun_Salutation-1 Tadasana (Standing Mountain Pose) On special occasions such as the Winter Solstice and Summer Solstice, it is traditional to practice 108 sun salutations. The more you practice, the easier it will be to coordinate the movements with your breath (inhales and exhales). If you are new to sun salutations, start with 3-5 and work your way up to doing more like 10, 15, 20 or more. You can practice sun salutations a la carte, or use them as a full body warm up before other yoga poses and sequences. The sun also represents the light of our own consciousness. How To Do Sun Salutations:įor thousands of years, yogis practiced sun salutations outdoors, in the morning and facing East, where the sun rises. ![]() One reason we call them sun salutations is because we are mimicking the rising and setting of the sun as we move up, down, forward and backward on our mats. Hatha yoga is one of the most traditional, based on the original 15 asanas (poses) in the Hatha Yoga Pradipika. There are many different styles (lineages) of yoga and sun salutations. A sun salutation (Surya Namaskar) by definition is a specific sequence of yoga poses (asanas) practiced in the same order each time.
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