Sun Salutations are an act of gratitude.
Gratitude to your life, your body, your spirit, your existence. Gratitude for the sun rising each day to warm you, to nourish life on the earth. Gratitude for the Divine union yoga offers.
Sun Salutations give you the opportunity to be connected with light and your heart.
You can do sun salutations any time, but a great time is in the morning when the sun is rising. Let the light of the sun shine on you and fill you with a feeling of wellness as you practice this yoga routine.
Sun salutations are quite simple to get into a routine. Simply put, they start from standing, down to the floor and back up to standing in sequence.
1. Standing in Mountain Pose
2. Forward Bend
3. Downward Dog
4. Updward Dog – Midpoint – time to reverse the sequence
5. Back to Downward Dog
6. Back to Forward Bend
7. Back to Standing
Breathing is important in Yoga. When you move, breathe. Inhale and Exhale fully. Let your breath flow with your movements.
1. Start, standing in Mountain Pose.
- Stand with feet together. Looking straight ahead. Hands to your sides or together in front of your heart chakra.
- Inhale, and raise your arms to the sky.
- Look up to your hands.
2. Bend Forward at the waist.
- Bend forward at the waist. Exhale.
- Hands to the ground.
- Head facing your knees.
3. Downward Dog
- Inhale Look up while you’re still in forward bend.
- As you Exhale Jump both feet back or step one foot back at a time about 3 feet.
- Stay in Downward Dog Pose – Breathe. Inhale & Exhale a few times.
4. Upward facing Dog
- Move from Downward Dog into an Upward Dog.
- Do this by bending your elbows and bringing your chest towards the ground.
- Then to get into the Upward Dog position look up to the sky, extend your arms.
- Long Inhale through the movement.
5. Return to Downward Dog
- Reverse out of Upward facing Dog back to Downward Dog.
- Breathe a few times. Inhale. Exhale.
6. Return to Forward Bend
- Jump both feet forward or step one foot up at a time.
- Straighten your legs staying in forward bend at the hips.
- Inhale. Exhale. Inhale Look straight ahead by lifting your head.
- Bring your head back down.
7. Return to Standing Mountain Pose
- Come up from forward bend. Roll your spine up.
- Raise your arms outwards and towards the sky. Inhale.
- Exhale, arms back down to your sides.
If you are stepping one foot at a time instead of jumping to get into and out of Downward Dog, go through all seven steps on one side then the other. Thus, with the same foot coming forward and stepping back through the 7 part cycle. Then during the second cycle of the Sun Salutations use the other foot.
When you get used to doing sun salutations you can use it as a foundation to your practice, adding more poses to the sequence.
Enjoy the Sun. Enjoy Spring. Enjoy the Moment.