Are you ready for some Yoga???

Sun Salutation

(surya namaskar)

Surya Namaskar, aka the Sun Salutation, is a series of 12 postures performed in a single, graceful flow. Each movement is coordinated with the breath. Inhale as you extend or stretch, and exhale as you fold or contract. The Sun Salutation builds strength and increases flexibility, it activates digestion, ventilates the lungs thereby oxygenating the body and calms the mind!

For the series below, a single round consists of two complete sequences: one for the right side of the body and the other for the left.  {do you know that some yogis practice 108 sun salutations?? oooh another good future post!}

Now get on your mat & let's go!

1. Mountain Pose. Begin by standing in Mountain pose, feet about hip width apart, hands at your heart. Take several deep breaths. In thru your nose, out thru your nose.

2. Hands up, a gentle back bend, face to the sun! On your next inhale, in one sweeping movement, raise your arms up overhead and gently arch back as far as feels comfortable and safe.

3. Head to knees.   As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet. Hang your head loosely.  No tension!

 

4. Lunge. Inhale and step the right leg back.  Neck straight, heart raised & forward.

5. Plank {abs people! abs!}  Exhale and step the left leg back into plank position. Hold the position and inhale.  Contract those abs! Oooh shaky!

6. Stick. Exhale and lower yourself as if coming down from a push up. Keep your elbows tucked in tight to your sides, neck in alignment with your spine.

7. Cobra. Inhale and stretch forward and up, bending at the waist. Your hands should be resting lightly on the floor, not pushing you up. Raise just your chest off the floor for low cobra, extend your arms for high cobra. Be mindful of your back!

 

8. Downward facing dog. Exhale, push into child's pose, lift from the hips and push back and up.

 

  

9. Lunge. Inhale and step the right foot forward.

10. Head to knees. Exhale, bring the left foot forward and step into head-to-knee position.

11. Hands up, stretch it out, let the sun warm you.

Inhale and rise slowly, rag doll, one vertebrae at a time, extending your arms overhead.  Be good to your back during this gentle back bend.

12. Mountain. Exhale, and slowly, bring your hands to your heart into prayer position. Take a few breaths.  

Now, repeat the entire sequence, stepping this time with the left leg and you will be done one full Sun Salutation!

On days when you think you have no time for yoga or exercise at all, do a few rounds of the Sun Salutation. I promise you'll feel the difference!  You will be lean & strong and have peace in your mind in no time!  It's my favourite!

So, did you do it?

Do you feel warm & limber? Peaceful?
Strong like you can do anything? 

 Happy Thursday Yogi's!

Namaste.