Sun salutations is a fluid sequence of movements that follows your breath. Close your eyes and set the intentions; whether they be for you, or for your loved ones, your community or the universe. Sun salutations or Surya Namaskar is a combination of six movements that flow with the breath; repeated on the other side making a total of twelve movements.
Sit comfortably on a chair, spine straight, shoulders back and down, place your tongue on the ridge of your mouth, above and behind your two front upper teeth. Keep your feet flat on floor aligning them below your knees. Keeping your eyes closed bring your hands to prayer pose at your heart center. Feel your heart beating as the thumbs press into your sternum. This first position is called Pranamasana, and so we begin with hands to heart, setting those goals and dreams; breathing in life exhaling uncertainty as we flow. OMmming the sounds of yoga.
Hands to Heart Pose – Breathing full deep breathes. (Pranamasana)
Hands to Sky Pose – Inhale fully as you extend your arms skyward. (Hasta Uttanasana)
Hands to Foot Pose – Forward bend over thighs, hands reaching towards the floor. Exhale. (Pada Hastasana)
Left Leg Up – Inhale as your arms reach up toward the sky (sky reaching optional) Ashwha Sanchalanasana
Head to Knees or Forward Bend – Exhale. (Parvatasana)
Forearms on Thighs – Inhale while extending spine, face and chest reaching forward. (Asthanga Namaskar)
Cobra in Chair – Continue inhalation, face rising towards the sky. (Bhujangasana)
Hands to Foot Pose-Exhale completely. (Parvatasana)
Right Leg up – Inhale as you let the breath lift your right leg, sky reaching with arms is optional. (Ashwa-Sanchalanasana)
Hands to Foot Pose – Exhale. (Pada Hastasana)
Hands to Sky Pose – Inhale as your arms reach toward the heavens. (Hasta Uttanasana)
Hands to Heart – Exhale. (Pranamasana)
Repeat six times for maximal results. A beautiful sequence of movements that flow with the breath.
- Strengthens the heart.
- Improves circulation.
- Lengthens and strengthens all major muscles in the body.