8/5/2023 0 Comments Sun salutation yoga sequenceThis site and its health-related information and resources are not a substitute for professional medical advice or for the care that patients receive from their physicians or other health care providers. This Web site provides general educational information on health-related issues and provides access to health-related resources for the convenience of our users. No Personal Healthcare Advice or Other Advice Yoga Classes in Michigan Everyone Can Afford.5 Ways to Improve Flexibility Through Yoga.While also being a workout, it’s a great way to practice mindfulness and see if you can set your thoughts aside for a moment to be present in the workout. The routine can be repeated as many times as you feel is necessary. Softly arch your back and gaze toward the sky.Įxhale as you come back into Mountain Pose. Inhale as you sweep your arms up and extend them up once again. Rest your hands beside your feet and draw your nose to your knees, crown of the head heavy. Keep your fingertips on the floor or bring them to your shins.Įxhale as you fold your torso over your thighs. Your torso should be parallel to the floor. Lift your torso halfway, lengthening your spine forward so your back is flat. Inhale as you step or jump both feet between your hands. Half Standing Forward Fold - Ardha Uttanasana On your last exhalation, bend your knees and look between your hands.Ĩ. Gaze is toward the back of the mat or at your knees. Ground down through your hands and the soles of your feet as you lengthen your spine. Your heels do not need to touch the ground. Downward-Facing Dog Pose - Adho Mukha SvanasanaĮxhale as you press your hips and tuck your toes, placing the soles of your feet on the floor. Keep your elbows tucked in toward your sides.ħ. Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles. Draw your shoulders back and lift your heart and eyes to the sky. Inhale as you draw your chest forward and straighten your arms. Upward-Facing Dog Pose - Urdhva Mukha Svanasana Otherwise, keep your legs straight and reach back through your heels.Ħ. If needed, come to your knees for Half Chaturanga or all the way down to your belly for Cobra. Keep your elbows tucked in toward your sides. Continue exhaling as you lower your body toward the floor. Four-Limbed Staff Pose - Chaturanga DandasanaĮxhale as you step or jump back into Plank Pose (High Push-Up Pose), with your hands under your shoulders and feet hip-distance apart. Keep your fingertips on the floor, or bring them to your shins.ĥ. Inhale as you lift your torso halfway, lengthening your spine forward so your back is flat. Rest your hands beside your feet and draw your nose to your knees, crown of the head is heavy.Ĥ. Bending your knees if your fingertips do not touch the ground. Softly arch your back and gaze toward the sky.Įxhale as you fold forward. Rest your thumbs on your sternum (your spiritual heart) and take several breaths through the nose. Press your palms together in prayer position. Standing Mountain Pose - Tadasana or Samasthiti Cassie Padula, an instructor at 359° Yoga demonstrates the poses in the photos below.ġ. When performing the movements, try to focus on coordinating one breath with one pose.Īlthough there are countless variations of sun salutations, the one described below is provided by Jennifer Perry, owner of 359° Yoga in Wyandotte, Michigan. If you want to use this as a stand-alone exercise, increase the rate you perform the movements to increase your heart rate.Įvery posture is linked with a deep inhale or exhale, and as you get more comfortable with the series, you will be able to repeat the sequence several times for the full physical and mental effect. These exercises can be performed at the beginning of a longer yoga session or used as stretching before a different workout. In addition to increasing your knowledge of different poses, these movements can reduce stress, improve cardio-respiratory fitness and increase flexibility. Starting your day with a consistent and grounding series of yoga poses can help you approach the day with a calm mind.Ī sun salutation is a series of yogic movements that warm up the body without much strain on one’s muscles or joints.
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