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Sun Salutation.

 

I know this may not be the way some of you learned it but as we all know different teachers, teach in different ways, I find this version of the Sun Salutation very good for beginners.

This group of poses are meant to be practiced at the beginning of every yoga session. It is a way to warm up your body and focus your mind for the session.

Normally you will perform this about 3-5 times through at the beginning of each session.

Another resource for you that is very helpful and I highly recommend is Scientific Keys Vol 1 - The Key Muscles of Hatha Yoga, It is an excellent book that details the muscle and bone alignments within yoga poses. It has brought my training to a whole new level. (The ability to visualize what is happening inside the body can really make alot of the more difficult poses easier to do). They have a free first chapter on the site, I encourage you to check it out.

 

The Poses in order to be done.

 

Tadasana

(Mountain Pose version 2 with Nameste)

This is the first pose that you will learn. I know it looks easy and it is but it also has a purpose.

Your feed should be hips with apart.

1. Inhale and life your toes only, as you exhale spread your toes and place them softly on the floor.

2. Tuck your tailbone under to lengthen your spine.

3. Relax your shoulders and let your arms hang to the sides with palms facing your legs.

4. Bring your hands together in a prayer position as you see in the picture. Lift your chest to your thumbs and keep your shoulders relaxed.

 

Notes on this pose:

It will help you improve your stability and balance, and how to correctly align your body when standing.

When your body is correctly aligned your head, neck and spine form a straight line. Your lower body should feel stable and grounded and your upper body should feel light and relaxed.

It may seem like the least important part of the Sun Salutation but it should be given the same attention as the rest. Remember we are training both our minds and our bodies.

 

 

Urdhva Hastasana

(Volcano Pose, 1st variation, arms shoulder width apart)

 

1. With hands together in the above position breath out and extend them directly in front of you.

2. Then breath in and as you breath out extend them above your head. As seen in this picture.

3. Tilt your head back and look up.

 

Notes on this pose.

Make sure to elongate your waist into the reach of your arms, and move your shoulder blades DOWN and firm them to the back of your ribcage.

 

 

 

 

 

 

 

Uttanasana

(Standing forward bend)

 

1. From above, breath in and then breath out and bend forward and down into this pose.

2. Let your head and neck release and relax down.

 

Notes on this pose

This pose restores the body and helps to release tension from the back. Also forward bends have a soothing effect on the nervous system.

Bend at your hips NOT at your shoulders. If you do not have the flexibility for this do not worry it will come in time.

If you cannot do this pose from the Sun Salutation like in the photo you can do a variation of this pose by bending your legs just enough to let your hands touch the floor, your goal should be that each time you bend your legs less.

Also you should never lock your knees, legs straight with your knees slightly bent (not locked out).

 

 

Forward Lunge

Left Side

 

1. From the above pose, drop your right leg back.

2. Raise your body up and move forward over your front foot. As you move forward shift your back foot position from on toes to on the top of the foot as seen.

2. relax your arms and shoulders

3. Look up.

4. hold for a couple breaths

 

Notes.

Good form is important, only go as far forward as you can keep your forward foot flat on the floor.

Keep your hips square to the front.

This pose will help prepare your body for the forward splits (like I said before the sun salutation is a way to warm up the body and get it ready for the practice of other yoga poses) , as you can see the angle between the legs is the same as if you were to do a forward splits.

 

 

Adho Mukha Svanasana

(Downward-facing Dog pose)

 

1. From the above pose. Place your palms on the floor as you look forward.

2. Move your right foot so is back on its toes

3. Drop your left leg back beside your right.

3. Move backwards and drop your neck and head. Should feel a stretch in your shoulders and the back of your legs

4. Slowly lower your heels to the floor.

5. Hold for 3 breaths.

 

Notes:

Waist should be long

Lower ribs centralized

Shoulder blades moved back towards the pelvis

This is one of my favorite poses in the Sun Salutation, if possible you can rest your forehead on the ground and release all the stress from your mind. I like to visualize the stress going into the ground.

 

 

Plank Pose

1. Inhale and draw your body forward until the arms are perpendicular to the floor and the shoulders directly over the wrists

2. Lift the head away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft.

3. feel your body lengthen all the way from the heels to the top of the head.

4. hold for 3 breaths.

 

 

Notes:

My least favorite pose from the Sun Salutation. But I do not know many people who really like pushups. *smile*

 

 

 

 

 

 

 

 

Chaturanga Dandasana

Push up pose (version 2 knees bent)

 

1. From Plank pose, bend and drop your knees to the floor.

2. Lower your upper body to 1 inch from the floor.

 

Notes:

Firm your shoulders and press strongly with your hands into the floor.

 

 

 

Urdhva Mukha Svanasana

Upward-Facing Dog (version 1, AKA Cobra Pose)

1. From the above position roll the body forward. Chest, then stomach. As you move forward allow your feet to come to rest of the tops.

2. Lift the upper body. and open the chest.

2. Look up.

 

 

 

 

 

 

Adho Mukha Svanasana

(Downward-facing Dog pose)

 

1. From the above pose. Turn your feet under so you are on your toes again

2. Roll your body back the way it came from

3. Lift into down dog.

 

Notes:

Waist should be long

Lower ribs centralized

Shoulder blades moved back towards the pelvis

 

 

 

 

 

Forward Lunge

Right Side

 

1. From down dog, move your left foot SLIGHTLY forward and then step forward with your right foot.

2. Move forward over your right foot as you raise up your body and turn your left foot under.

3. relax your arms and shoulders

4. Look up.

 

 

Notes.

Good form is important, only go as far forward as you can keep your forward foot flat on the floor.

Keep your hips square to the front.

 

 

 

 

Uttanasana

(Standing forward bend)

 

1. From above, look forward and then down as you make your front leg come to a 90% angle.

2. PLace both palms flat on the floor shoulder width apart.

3. Step up with your left leg.

4. straiten you legs (but do not lock your knees)

2. Let your head and neck release and relax down.

 

Notes on this pose

This pose restores the body and helps to release tension from the back. Also forward bends have a soothing effect on the nervous system.

Bend at your hips NOT at your shoulders. If you do not have the flexibility for this do not worry it will come in time.

If you cannot do like in the photo you can do a variation of this pose by bending your legs just enough to let your hands touch the floor, your goal should be that each time you bend your legs less.

 

 

Urdhva Hastasana

(Volcano Pose, 1st variation, arms shoulder width apart)

 

1. Breath in as you come up into this pose.

2. Arch your back.

3. Tilt your head back and look up.

 

Notes on this pose.

Make sure to elongate your waist into the reach of your arms, and move your shoulder blades DOWN and firm them to the back of your ribcage.

Imagine you are reaching for the sun. It is the Sun Salutation after all.

 

 

 

 

 

 

Tadasana

(Mountain Pose, Version 1)

1. From the above pose breath out as your look forward and bring your hands down.

 

Notes on this pose:

The last pose of the Sun Salutation. You did it! Now time to do it again, and again, and again.

It will help you improve your stability and balance, and how to correctly align your body when standing.

When your body is correctly aligned your head, neck and spine form a straight line. Your lower body should feel stable and grounded and your upper body should feel light and relaxed.

 

 

 

 

 

The Sun Salutation is very important to your training of yoga. I will be adding a couple other variations of this to the free yoga poses page. Hope you enjoyed this one and do not forget about our Newsletter and RSS feed (under the left side menu) to stay on top of all our additions as they happen.

 

 

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