Thursday, November 17, 2011

Classic Sun Salutation Yoga Sequence


Sun salutations are a great way to start off a practice. They build heat in the body while balancing energy and promoting flexibility for the remainder of your asanas (postures). Today I wanted to share a classic, simple sun salutation. I recommend 4-5 repetitions at whatever speed your practice dictates. Enjoy! XOXOX


·  Begin in Mountain Pose.
·  *inhale* raise your arms up and tighten your abdominal muscles into Upward Salute and/or Standing Backbend.
·  *exhale* Return to center, tuck your chin to your chest, roll down through your spine (one vertebrae at a time), and release your torso into Forward Fold.
·  *inhale* Bring your gaze forward and raise your torso away from your thighs into Standing Half Forward Bend.
·  *exhale* release back down to Forward Fold
·  *inhale* Plant your hands firmly onto the floor (shoulder distance apart) and step both feet back into Plank . Your shoulders should be directly over your wrists and torso parallel to the floor.
·  *exhale* draw your elbows in toward your rib cage and slowly lower your torso /legs a few inches above the floor into Chaturanga. Your body should be parallel to the floor and remain on the same plane.
·  *inhale* release all the way down to the floor and come into Upward Facing Dog by pressing your hands firmly into the floor, straightening through your elbows, and simultaneously lifting your torso up into a slight backbend. Your legs should be kept a few inches off the floor, your shoulder blades pulled together behind your back, and your shoulders should be kept away from your ears.
·  *exhale * lift up through your hips, stretch your heels down toward the floor, and extend through your arms/torso into Downward Facing Dog
·  *inhale* step or jump both feet up in between your hands.
·  *exhale* release into Forward Fold
·  *inhale* lift your torso into Standing Half Forward Bend.
·  *exhale* release back down to Forward Fold
·  *inhale* tuck your chin to your chest and roll up through your spine (one vertebrae at a time), raising all the way into Upward Salute and/or Standing Backbend.
·  *exhale* slowly release your arms down into Mountain Pose.

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