Sun Salutations: The core of [almost] any yoga sequence. It’s the time that you have to move continuously with your breath, heat up your body and scan yourself for any aches, pains or sweet spots. This salutation is accessible to people of all fitness levels. Moving through Sun Salutation A, you will find yourself building heat, stretching and strengthening simultaneously. When moving through this sequence, remember to breathe in and out through your nose–not the mouth, to cultivate the yogic Ujjayi breath.
If you don’t have time to head to a yoga class at a studio, there’s no excuse for not going through 5-10 salutations at home to get your blood flowing! The video above is a simple how-to I made with LEAFtv.
HOW TO MOVE THROUGH SUN SALUTATION A:
- Starting in Tadasana (Mountain Pose) at the front of your mat; Plug all four corners of your feet into the floor and engage your legs so that you are drawing your thigh bones into your hip sockets. Keep your lower belly engaged and your shoulder blades moving down the back.
- Inhale your arms overhead, then exhale while you slowly hinge from your hips–with a flat back–into a forward fold.
- Inhale and raise to a flat back with your hands at your shins or on the mat (the most important part is keeping your back flat, not rounded).
- Exhale and plant your palms on each side of your feet and step back to plank pose. On the same exhale, slowly lower halfway down to your chaturanga push-up: Keep your shoulders the height of your elbows, your upper arms hugging your side body, your lower belly engaged and pelvis drawing down.
- On your inhale, roll over the toes and move into upward facing dog. Make sure your hands are directly underneath the shoulders and your feet are hip-width apart. Widen your collarbones and open your heart!
- Exhale, tuck the toes under and lift your hips up into downward facing dog.
- Stay here for 5 breaths–in through the nose, out through the nose.
- On your last exhale, look to the top of your mat and step your feet to meet you hands. Inhale to a flat back then exhale to fold forward again.
- Keeping your spine straight, inhale and root through your feet to rise into your mountain pose again.
- Hands at the heart, repeat 5-10 times and feel the heat build!