Sun Salutations emphasize the main components of Ashtanga Yoga. Sun Salutations focus on Vinyasa or breath linked movement. Breathing and moving through postures creates heat, and is very cleansing. As you move through these Sun Salutations, begin to lengthen your inhales and exhales, eventually moving through them fluidly. This takes time and practice. In the beginning, take extra breath, if needed. Engaging the Bandhas (I will add details in time about these), works wonders when practicing Sun Salutations. Mula and Uddiyana Bandas are two bandhas found in the anal and lower abdominals that act as an internal lock, sealing in energy, bringing lightness, strength and health to your body.
Sun Salutations require the use of the entire body, working the balance between strength and flexibility.
"As we perform Sun Salutations to celebrate the sun, we also celebrate life in general as well as our inner life and our connection with the universe. We celebrate life because the poses in the Sun Salutation series represent the full experience of life, with all its highs and lows, and beginnings and endings. We celebrate our inner life because we are ultimately beings of light, like the sun, and performing Sun Salutations rejoices in this aspect of our being. We celebrate our connection with the universe because the sun is the source of all life on this planet." - See more at on Deepak Chopras Website
Sun Salutation A - Surya Namaskar A
Stand in Tadasana or Mountain Pose.
Prayer or Namaste Mudra hands to heart center. Take a few breaths to prepare.
EXHALE
INHALE
reaching arms out to the sides and over head
EXHALE
arms reaching wide as you bring them to the mat, a block or rest them on your chins in Forward Fold or Uttanasana
INHALE
Half Lift, or Flat Back (lift and lengthen through the chest, pull in the core), hands on chins for support.
Hold breath in - Press hands firmly into the mat, bend the knees a lot. Press back, by lifting the feet as gently as possible, back to High Plank. ***You may also modify by stepping back one foot at a time.
EXHALE
High plank - Lower (see next pic)
*ideal - a straight line from heel to shoulder heads. However, keep hips slightly higher, to prevent low back from sagging, or take your knees. Hands directly under shoulders.
Continue on your EXHALE from high plank to Chaturanga, lowering to the height of the elbows and not below. Again, hips may be slightly high, or take your knees.
INHALE
Up Dog
*Only the hands and shoelaces of your feet should be on the mat
*Hands directly under shoulders, thighs engaged, shoulder heads rolled back with shoulder blades press flat against the back. Gaze forward.
OR
Cobra Pose
Take this pose if you cannot take the deep backbend found in Up Dog.
*Hands directly under shoulders, thumb out pointing directly under breast.
Triceps and elbows right against your upper body.
Roll the shoulders back and squeeze the upper back or shoulder blades together
Quads engaged, tops of feet on the mat.
EXHALE
Hips leading, not the upper body, begin to press back into Down Dog
***Added bonus, taking a YOGA pushup before moving into Down Dog (difference between regular and Yoga pushups, is elbows close to the side body, lowering only to the height of elbows, not below).
Click on Down Dog, for more instructions.
INHALE
Come high up on your toes, slightly bend knees
Bring your gaze right in between your hands.
Hips stay high
EXHALE COMPLETELY!
Press into your hands firmly, lifting the hips high over the shoulders, bringing your feet as gently as possible to your hands.
***You may also modify by stepping your feet to your hands.
INHALE
Half Lift - or Flat Back
EXHALE
Forward Fold - Uttanasana
Keep the length in the low spine, and use support by using a bock or support hands on shins as you relax the top of the head down toward your mat.
INHALE
Reaching your arms wide, to the sides of you
Engage the core, keep hips in line with ankles, flat back as you come back to Tadasana
EXHALE
Hands to heart center.
See my video for more visuals.
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