![]() ![]() Inhale and bring your torso forward until your shoulders are over your wrists. See also Why Sun Salutations Are So Much More Than Just a Warm-Up Plank Pose Imagine that your torso is being stretched like a rubber band between the arms and legs. ![]() Press the front of your thighs back as you press your inner hands firmly against the floor. ![]() See also Daily Practice Challenge: Foundation-Strengthening Hip Openers + Twists Adho Mukha Svanasana (Downward-Facing Dog Pose)Įxhale and step your left foot to Down Dog. Lengthen the torso along the front of the left thigh. Inhale, reach back through your right heel. Firm your tailbone against your pelvis and press your right thigh up against the resistance. Center your left knee over the heel so that your shin is perpendicular to the floor, and bring your left thigh parallel to the floor. See also Vinyasa 101: 3 Crucial Things To Know About the SpineĮxhale and step your right foot back into a lunge. Lengthen the front of your torso as you arch evenly along the entire length of your spine. Inhale and push your fingertips down into the floor, straighten your elbows, then lift your front torso away from your thighs. See also The Truth About Forward Bends Ardha Uttanasana (Half Standing Forward Bend) Release your neck so that your head hangs heavily from your upper spine. Bend your knees if you feel pressure on your lower back and support your hands on blocks if they don’t reach the floor. See also 5 Steps for Strong Alignment in Upward Salute (Urdhva Hastasana) Uttanasana (Standing Forward Bend)Įxhaling, release your arms in wide arcs as you fold forward. Otherwise, bring your palms together, drop your head back, and gaze up at your thumbs. If your shoulders are tight, keep your hands apart and gaze straight ahead. Inhale and sweep your arms overhead in wide arcs. See also Alignment Cues Decoded: “Tadasana Is the Blueprint Pose” Urdhva Hastasana (Upward Salute) Stretch your arms (but not rigidly) down alongside your torso, palms turned out, shoulders released. Stand with your feet slightly apart and parallel to each other. If Sun Salutations are your whole practice, do a 2- to 5-minute Downward Dog as a warm-up. If Sun Salutations are your warm-up for a general practice, move slowly and consciously, gradually building heat. This inner sun is often compared with the embodied Self, the jivatman or “liberated being.” You might dedicate your practice to this light. Your inner sun represents the light of consciousness, without which nothing would exist-just as our physical world wouldn’t exist without the sun. Focus for a few minutes on the inner sun at your heart, which is the microcosmic equivalent of the outer sun at the heart of our solar system. Warm Up: Stand in Tadasana (Mountain Pose) with your palms pressed together in Anjali Mudra (Salutation Seal). ![]() See also: A Step-by-Step Guide to Flowing Through Surya Namaskar A Before You Begin Whichever way you do it, the sequence can serve as either a self-contained minipractice on days when your practice time is short or a warm-up for a longer session. Moving quickly is more stimulating, while moving slowly is more calming. As you practice this way, center your awareness at some point in your body (such as your third eye or your heart) and challenge yourself to keep focusing there for the duration of the practice. Or try moving slowly and deliberately, and you’ll feel how the sequence becomes a sort of moving meditation. Start with 5 or 6 repetitions and gradually build to 12 or more or set a timer starting with 3 minutes and gradually increase to 10 or more. If you move through the sequence rapidly (by transitioning into the next pose each time you inhale or exhale), you’ll warm up fairly quickly. You can alter this particular Sun Salutation by playing with its pace. This sequence might be considered the classic one, but there are so many variations that many modern schools would dispute this. It serves as an all-purpose yoga tool, kind of like a hammer that’s also a saw and a screwdriver, if you can imagine such a thing. SUN SALUTATION YOGA SEQUENCE SERIESSurya Namaskar, or Sun Salutation, is a series of postures that warms, strengthens, and aligns the entire body. SUN SALUTATION YOGA SEQUENCE FULLGet full access to Outside Learn, our online education hub featuring in-depth yoga, fitness, & nutrition courses, when you ![]()
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