As my little friend to the left is kindly demonstrating, the most basic and heart warming sequence is the sun salutation, in my humble opinion of course. Learning the sun salutation is a great base for expanding any practice. Also its simplicity and ease is a great way to start your day to energize yourself and help the blood begin to flow. Doing a few rounds of the basic sun salutation is a great alternative when you are pressed for time and just need a quickie between errands.
I learned the sun salutation series shortly after I moved to Vancouver and had discovered that a single yoga class was considerably more expensive then back home, along with everything else in this city. I wasn't going to let yoga completely fall to the way side, so I needed to develop my own abilities and devote time to my mat that wasn't going to take food off the table. The sun salutations turned out to be the perfect base for my growth.
When I begin an unguided practice I will often start with one or two rounds before adding different variations of poses depending on how I felt that day. Now for the lesson...
The sun salutation is a series of twelve postures that are coordinated to your breath in a flow of movement. How long you hold each pose is up to you, what pace you choose can decide the pace and intensity of your practice.
Get out your mat and let’s begin...
1. Come to the top of your mat and stand in
tadasana, or mountain pose. This can be with hands by your side or at hearts centre. Start by taking a few deep breaths creating an even rhythm in and out.
2. On your next breath sweep your arms straight up above your head like you are exalting to the skies above. Lift and open your chest while taking a deep breath in as you lean back ever so slightly.
3. On your exhale sweep your arms to the ground into
Utanasana, bend your knees as you need to and bring your stomach to your thighs and hands tented on the ground.
4. On your inhale step your right leg back into a lunge.
5. Exhale and step your left leg back. Now you are in plank pose. Your hands should be shoulder width apart and fairly directly below your shoulders. Be sure not to cramp your wrists, you should feel like you are pushing your body back and your toes resisting, this will make the next transitions more graceful. Breathe in as you hold this pose.
6. On your exhale lower yourself into
chataranga dadasana. Here your stomach is not quite on the ground, you are just holding yourself arms bent and just above the ground.
7. As you inhale roll your toes under and place your weight onto the tops of your feet and straighten your arms to Upward Facing Dog. Lift your heart up and gently look up without compressing your spine. If you do feel any compression or pinching in this pose enter into sphinx pose instead.
8. Without moving your hands push your toes back under your feet and as you breathe out move into Downward Facing Dog. Here you can walk your legs (bend your left and then your right knee as needed) to stretch your calves.
9. As you inhale step your left leg forward into lunge.
10. Now bring your right leg forward as you enter into downward fold. Remember to breathe out, don't hold it in.
11. With a refreshing breath in sweep your arms up above your head once again, and with a slight back bend.
12. Finally as you exhale lower your arms back to hearts centre or to either side of your body.
You have now completed a sun salutation. As you repeat this pose switch legs and as you become more familiar and more comfortable you begin adding other poses or sequences to the sun salutation like exalted warrior.
Sun salutation's mould-ability is what makes it such a great sequence and the perfect tool for both beginner and seasoned yogis alike.
Namaste
*All photos are curtosy of
http://www.yogajournal.com/* Thank you!
