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kathryn | VENICE, Age 25
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Here Comes the Sun!

April 1, 2008 at 13:04 PST
What better way to celebrate the arrival of spring than to whip out a fresh batch of Sun Salutations!  Sun Salutations (Surya Namaskara) are used at the beginning of classes to build heat in the body to prepare yourself for the deeper postures.  Try these salutations at the beginning of the day to greet your day and set your energy.  If that isn’t possible, use this sequence anytime you need extra energy or space.

Break it Down:

Begin in Tadasana (Moutain Pose).  Feet together, stand tall with arms at the sides.

Inhale, reach the arms wide until the palms press overhead.  Gaze up relaxing the base of the neck.

Exhale, release the arms wide into a forward fold, extending the chest from the hips until the hands touch the floor in front of to either side of your feet.  If the palms won’t go flat come onto fingertips or hands to shins.

Inhale, keep the hands or fingertips on the ground, extend through the chest as you gaze forward.

Exhale, step back into Plank Pose (pre-push up position).  Shoulders are directly over the wrists, arms are straight.  Shoulders, hips and heels are in one long line.  Keep gaze forward and bend elbows halfway to the ground keeping them tight to the body.  This push up position is called Chaturanga.  Jump back into this pose from the last inhale if comfortable.

Inhale, drop the pelvis, roll onto the toenails and lift the chest with straight arms (Upward Facing Dog).

Exhale, lift through the tops of the thighs and belly to pull the body into Downward Facing Dog (create and upside down V extending the hips up and towards the back of the room).

Take 5 deep breaths in and out through the nose (Ujjai breath) in Downward Facing Dog.

At the end of the fifth exhale, gaze in between the hands and either step the feet forward to meet the hands or lightly jump forward.

Inhale, keep the legs straight, hands down, extend the chest long and look forward.

Exhale, keep the length in the chest, fold long over legs (Uttanasana).

Inhale, keeping the belly strong, open the arms wide, lift the chest until the palms press with straight arms over head.  Look up.

Exhale, Pull hands into heart, palms press into namaste.

Repeat this whole sequence 5-10 times.

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Channel: Health Flag as Inappropriate Views: 285 Send to a friend Added: 04/01/08