If there is one series of Yoga Poses you have time for and can do during the day, a Sun Salutation series is it. One Sun Salutation is complete when both sides are complete. Attempt Sun Salutations in the morning and notice increased energy to “face the day!” These are great to incorporate at any time of day but their purpose is to warm the body so perform them early during your practice and/or throughout to keep the energy and warmth (and challenge!) flowing.
You can use the image below to follow the step by step directions on how to do a Sun Salutation series.
Let’s begin in Standing Mountain Pose.
1-2: Upward Salute (backbend optional) – inhale
Draw hands and arms up to the sky, allow face to follow and inhale. A slight, gentle backbend here is optional. Remember back bends are about elongating the spine toward the sky just as much as they are about putting a gentle arch in the middle portion of your spine.
3: Forward Bend – exhale
Swan dive forward into Fold Over Pose, tuck your chin and allow your shoulders and necks to relax. You can take a deep breath here, allow yourself to turn your face completely to the right and to the left to allow for a nice, relaxing pause before moving into Lunge.
4-5: Lunge to Plank – inhale
With right foot, inhale and step back, followed immediately by the left foot into Plank Pose. You can certainly keep knees raised or bend them so that they touch your mat, also known as Kneeling Plank Pose.
6-7: Upward Facing Dog – exhale
On the exhale, gently press into a Chaturanga push up, arms close to the body, concentrating on using triceps to hover, aligning the elbow to shoulder. Flow into an upward Pose; Cobra, Sphinx (shown) or Up Dog are viable options here.
8: Downward Facing Dog – inhale
Using your abs and drawing tummy buttons to the spine, elongate the body, stick toes and rest in Downward Facing Dog Pose. Try to do so without putting too much of a bend in the spine. Contracting abs will assist in this goal. Take the opportunity to bend right and left legs to warm the backs of your legs. Pausing here is a wonderful way to feel your body enjoying the juiciness of this pose.
9-10: Forward Lunge into Forward Bend – exhale
Still leading with the right foot, lift it a lot or a little and use some momentum to swing the leg forward to align the knee over the ankle. Step left foot forward to meet the right and gently bend into Forward Fold. This is nice, fluid motion.
11-1: Upward Salute (backbend optional) – inhale
With a gentle bend in the knees, draw arms up to the sky, allow face to follow and inhale. A slight, gentle backbend here is optional. Repeat on the left side by leading this time with the left foot. One Sun Salutation is complete when both sides are complete.
Start with one to two salutations and build up to 108 during the Spring, Summer, Fall and Winter equinox’s. ~Namaste~
Photo source: RadianceYoga.net
