Yoga for beginners: sun salutations

In a continued effort to promote a healthy and happy lifestyle, this article will teach you the perfect yoga sequence for those that do not have time to make it all the way to the yoga studio between work, school, kids, leisure time and whatever else life throws at you. You can still keep yourself flexible, calm yet energized and strong without forking over an expensive yoga studio fee. Yoga isn’t just a physical workout and it isn’t just stretching. There is a spiritual aspect but that is up to the individual yogi to explore in whatever way they feel most comfortable.

As the sun rises, the world awakens to a new day, new possibilities. Sun salutations or Surya Namaskar are perfect in the morning when you first get out of bed. I used to hit the snooze button 4 or 5 times before finally forcing myself out of bed. But after a few days of greeting the sun with my own salutations, I hit the snooze button less, I went to work less zombified and I looked forward to my day the moment my eyes opened.

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Sun Salutations consist of 12 fluid and rhythmic postures that awaken the body, focus the mind and enliven the breath. It may sound like a lot but after a little practice, it’ll feel like one long, fluid motion. The breath is a very important part of this sequence. The movement from one pose to the next is always done with either an inhale or exhale of the breath. You can control the pace of the sequence by altering the number of breaths in each pose.

Step 1: Prayer pose

Stand at the edge of your mat, keep your feet together and balance your weight equally on both feet. Expand your chest and relax your shoulders. As you breathe in, lift both arms up from the sides and as you exhale, bring your palms together in front of the chest in prayer position.

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Step 2: Mountain pose

Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, you are trying to stretch the whole body up from the heels to the tips of the fingers. If you want to deepen this stretch, push the pelvis forward a little bit. Ensure you’re reaching up with your fingers rather than trying to bend backwards. Make sure you’re pushing your hips forward to give your back room to bend.

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Step 3: Standing forward bend

Exhale while you slowly bend forward until your hands are in line with your feet, touching your head to your knees, if possible. Press your palms down, fingertips in line with toes (bend your knees if you have to), and touch the floor.

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Step 4: Lunge

Move your right leg back behind your body in a wide lunge. As you inhale, keep your hands and feet on the ground, with your left foot between your hands, and raise your head.

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Step 5: Plank

Bring your left foot together with your right foot.

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Step 6: Yoga Push-up

Exhale as you lower your body, keeping your elbows by your side. Keep your back parallel to the floor and do not lower lower than 90 degrees at your elbows.

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Step 7: Upward facing dog

As you inhale, lower your pelvis to the ground and raise your head and bend backward as far as possible, while straightening your arms.

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Step 8: Downward facing dog

Putting your hand on the ground and keeping your arms straight, raise your hips and align your head with your arms. Exhale.

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Step 9: Lunge

Slowly inhale and bend your left leg to take a wide forward step. Keeping your hands firmly on the ground, place your left foot between your hands and lift your head up.

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Step 10: Standing forward bend

Keeping your hands in place, bring both feet together. Straighten your legs but keep your waist bent and upper body lowered. Touch your head to your knees, if possible. Exhale.

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Step 11: Mountain pose

Slowly rise, straightening your back into a standing pose. Bend backward, stretching your arms above your head as you inhale.

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Step 12: Prayer pose

Return to position number 1. Exhale.

Now you’re ready to begin your day!

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