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Classic Sun Salutation
Looking to develop a personal practice for yourself outside of class?
A great way to strengthen your yoga practice is to find time to do ten minutes of sun salutations at least three times a week. Sun Salutations Focus on the breath and let it carry your body from one pose to the next.
Here is the sequencing for Classic Sun Salutations:
Begin standing, feet together, tailbone tucking towards heels lengthening the low back.
Exhale - Hands to Prayer Position at center of chest.
Inhale - Arms reach up; hands active, palms face each other, telescope low ribs away from waist.
Exhale - Forward fold; neck is relaxed, head and torso hang over the thighs.
Inhale - Low Lunge; step left foot 3-4 feet back, left knee down, top of left foot down, arms reach up.
Exhale - Plank to Chatterunga; high push-up position, lower down keeping elbow in towards sides and shoulders away from ears and mat, hover a few inches from mat, then lower all the way down.
Inhale - Cobra; squeeze ankles together, tuck tailbone towards heels, press through hands and lift head and torso off of mat, keep elbows in towards sides, slightly bent, chin relaxes towards chest, shoulders rolling back, chest pulling forward through arms.
Exhale - Downward Dog; wrap shoulder blade muscles away from each other toward armpits, press through hands, reach back through the sitbones, back of thighs and calves, work the heels toward the mat.
Inhale - Low Lunge; step left foot forward in between hands, right knee down, top of right foot down, arms reach up.
Exhale - Forward Fold; step the back foot forward to meet the front, head and torso hang over the thighs.
Inhale - Roll up to standing, head comes up last, arms reach up.
Exhale - Hands to Prayer Position.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
If you have any questions, let me know.
See you at the dojo!
Namaste,
Anna
A great way to strengthen your yoga practice is to find time to do ten minutes of sun salutations at least three times a week. Sun Salutations Focus on the breath and let it carry your body from one pose to the next.
Here is the sequencing for Classic Sun Salutations:
Begin standing, feet together, tailbone tucking towards heels lengthening the low back.
Exhale - Hands to Prayer Position at center of chest.
Inhale - Arms reach up; hands active, palms face each other, telescope low ribs away from waist.
Exhale - Forward fold; neck is relaxed, head and torso hang over the thighs.
Inhale - Low Lunge; step left foot 3-4 feet back, left knee down, top of left foot down, arms reach up.
Exhale - Plank to Chatterunga; high push-up position, lower down keeping elbow in towards sides and shoulders away from ears and mat, hover a few inches from mat, then lower all the way down.
Inhale - Cobra; squeeze ankles together, tuck tailbone towards heels, press through hands and lift head and torso off of mat, keep elbows in towards sides, slightly bent, chin relaxes towards chest, shoulders rolling back, chest pulling forward through arms.
Exhale - Downward Dog; wrap shoulder blade muscles away from each other toward armpits, press through hands, reach back through the sitbones, back of thighs and calves, work the heels toward the mat.
Inhale - Low Lunge; step left foot forward in between hands, right knee down, top of right foot down, arms reach up.
Exhale - Forward Fold; step the back foot forward to meet the front, head and torso hang over the thighs.
Inhale - Roll up to standing, head comes up last, arms reach up.
Exhale - Hands to Prayer Position.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
If you have any questions, let me know.
See you at the dojo!
Namaste,
Anna
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