This page will be updated each time I add a new Sun Salutation to the Yoga Sequences Forum
Sun Salutations:
Sun Salutations offer opportunity to incorporate all of the ideals of yoga into one practice. As you reach toward the sky you can be aware of your thankfulness. As you stretch downward toward the earth you can be mindful that you are secure and grounded. As you use your yoga breathing you can relax more completely as you move from pose to pose. Each pose you do offers increased flexibility and strengthening to the core of your body.
There are many variations on Sun Salutations; each suited to building strength, each offering different body focus.
SUN SALUTATIONS - BASIC
Mountain Pose: Stand with your legs hip-width apart and your feet parallel, not pointing inward or outward. Your toes should be relaxed, not clenched or digging into the floor. Pay attention to how your weight is distributed on your feet. You want your weight to be evenly distributed from your toes to your heals, and from side to side. This will give you a good foundation to start with.
Now that you have your feet planted lets move up the legs to the knees. Make sure that your knees have a slight natural bend in them, not locked back as this will cause strain or tension. Move your awareness up to the tailbone and slightly tuck it under, this is the beginning place of a properly aligned spine. Allow your hands and arms to hang loosely by your sides. Next allow your shoulders to relax downward and then lift your head up and out of your shoulders - while keeping your shoulders relaxed down.
You are tall and erect. Inhale slowly and deeply. As you are inhaling feel your vertebrate lifting upward and lengthening. Exhale slowly, allow your body to relax but maintain the length in your spine. Take a few slow inhales and exhales. Keep your mind calm.
Move to the next pose by inhaling and rising your arms, with palms upward , into the air. Stretch toward the sky. Lengthen your body upward but keep your shoulders relaxed downward. With arms up in the air and body lengthened stretch backwards for a slight upper-back bend. Keep your pelvis tilted upward to protect the low back. Then gently bend forward swooping your arms downward and move into the Standing Forward Bend:
Standing Forward Bend: Inhale and place your hands on your hips. As you bend forward from the hips, not the waist - exhale. Bend just to the point that your upper body is parallel with the floor. Keep your chest and ribs up and out of the stomach and torso area. Move your hands to your thighs (or a chair) and lengthen your upper body outward. Take a deep breath and then allow your body to relax as you exhale. Slowly inhale and exhale in this position. If you are able, allow the arms to hang down toward the floor. With each inhale be mindful to lengthen your upper body. As you exhale allow the body to relax into the pose.Only bend forward to the point you are comfortable with - no pain. Your neck and head should stay in alignment with your spine during this pose. No looking "up". When you are parallel to the floor you should be looking straight down at the floor. As you go deeper into the pose you should be looking at the calf or knee area.
To move to the next pose relax downwards and move your feet back, toes curled under and come into:
Plank Pose: Your arms should be straight but the elbows should not be locked. Your shoulders should be in line with your wrists. You are in "push-up" position. Keep your neck in alignment with your spine - not looking upward. Your tailbone should not be sticking up in this pose and your back and stomach should not be curved downwards. You should be creating a straight line with your body. Breath in this pose remembering to lengthen the body and allow the belly to expand on the inhale. On the exhale allow the spine to relax and pull the stomach gently inward. Hold for a few breaths.
Move into the next pose by by relaxing your body a little, place the tops of your feet on the floor and go to:
Upward Facing Dog: Simultaneously inhale and straighten your arms pushing your chest upward and outward. Do a pelvis tilt with your hips to protect the low back. Look straight forward. Exhale and relax into the pose. Chest should be lifted high in this pose, collar bones pointed upward - with shoulders up, back, and relaxed down. Take few breaths in this pose. When you inhale lengthen from the legs through the spine to the top of the head. When you exhale relax into the pose. Listen to your body - is there pain? - ease off if there is. This pose can be challenging and place too much strain on the wrists and over-bend the lower back - leading to injury. If you are a beginner you may want to do this pose without lifting the legs off the floor. Build up your wrist and back strength before going into the full pose.
Move into the next pose:
Downward Facing Dog: Inhale, tuck your toes under and exhale as you straighten your legs and push yourself up into a downward "v" shape. Your knees should be straight (but not locked back) or slightly bent. Your weight should be on the balls of your feet. Your heels may be up in the air. Your head and neck should be relaxed and looking downward between the feet. The weight of your upper body should be supported with slightly bent elbows and fingers spread out to help distribute the weight. In this position slowly inhale and lengthen the spine. Exhale and relax the spine into the pose. Hold this pose for a few breaths. It is not necessary to get your heels to the floor in this pose. Do not look upward in this pose as it will put undue pressure on your neck.
To end this salutation step your feet forward one at a time into Standing Forward Bend. Keeping your spine straight, lengthened, and strong, straighten upwards from the hips - up into Mountain Pose. Rise your hands and arms above the head and gently bend backward. This is is the beginning and end point of the Salutation. Feel free to stop - or to continue and do more Salutations. You can do a few Salutations and then rest into Child Pose after Downward Facing Dog and then move back into more Salutations.
SUN SALUTATIONS - BASIC II
Mountain Pose: Stand with your legs hip-width apart and your feet parallel, not pointing inward or outward. Your toes should be relaxed, not clenched or digging into the floor. Pay attention to how your weight is distributed on your feet. You want your weight to be evenly distributed from your toes to your heals, and from side to side. This will give you a good foundation to start with.
Now that you have your feet planted lets move up the legs to the knees. Make sure that your knees have a slight natural bend in them, not locked back as this will cause strain or tension. Move your awareness up to the tailbone and slightly tuck it under, this is the beginning place of a properly aligned spine. Allow your hands and arms to hang loosely by your sides. Next allow your shoulders to relax downward and then lift your head up and out of your shoulders - while keeping your shoulders relaxed down.
You are tall and erect. Inhale slowly and deeply. As you are inhaling feel your vertebrate lifting upward and lengthening. Exhale slowly, allow your body to relax but maintain the length in your spine. Take a few slow inhales and exhales. Keep your mind calm.
Move to the next pose by inhaling and rising your arms, with palms upward , into the air. Stretch toward the sky. Lengthen your body upward but keep your shoulders relaxed downward. With arms up in the air and body lengthened stretch backwards for a slight upper-back bend. Keep your pelvis tilted upward to protect the low back. Then gently bend forward swooping your arms downward and move into the Standing Forward Bend:
Standing Forward Bend: Inhale and place your hands on your hips. As you bend forward from the hips, not the waist - exhale. Bend just to the point that your upper body is parallel with the floor. Keep your chest and ribs up and out of the stomach and torso area. Move your hands to your thighs (or a chair) and lengthen your upper body outward. Take a deep breath and then allow your body to relax as you exhale. Slowly inhale and exhale in this position. If you are able, allow the arms to hang down toward the floor. With each inhale be mindful to lengthen your upper body. As you exhale allow the body to relax into the pose.Only bend forward to the point you are comfortable with - no pain. Your neck and head should stay in alignment with your spine during this pose. No looking "up". When you are parallel to the floor you should be looking straight down at the floor. As you go deeper into the pose you should be looking at the calf or knee area.
Warrior I Pose: On your next exhale, take your right foot back about 4 feet. The back foot may be at a slight angle. If your hips are flexible and you are in good physical condition the back foot can be straight forward (there should be no pain). Your hips should remain pointing forward. Inhale then exhale and bend the front knee. Your knee should be over your foot - not extended past it. Turn your palms slightly upward and lift the torso upward - while inhaling slowly raise your arms about your head. Exhale and relax your shoulders downward. Inhale and lengthen your spine upward. Exhale and allow the shoulders to relax down while maintaining the length in your spine. Protect your low back in this position by tucking your tailbone slightly under and raising the pelvis slightly upward. Inhale and lower your body and step your other foot back for:
Plank Pose: Your arms should be straight but the elbows should not be locked. Your shoulders should be in line with your wrists. You are in "push-up" position. Keep your neck in alignment with your spine - not looking upward. Your tailbone should not be sticking up in this pose and your back and stomach should not be curved downwards. You should be creating a straight line with your body. Breath in this pose remembering to lengthen the body and allow the belly to expand on the inhale. On the exhale allow the spine to relax and pull the stomach gently inward.
Warrior I Pose: On your next inhale move your right foot forward and lift up your torso. The back foot may be at a slight angle. If your hips are flexible and you are in good physical condition the back foot can be straight forward (there should be no pain). Your hips should remain pointing forward. Inhale then exhale and bend the front knee. Your knee should be over your foot - not extended past it. Turn your palms slightly upward and lift the torso upward - while inhaling slowly raise your arms about your head. Exhale and relax your shoulders downward. Inhale and lengthen your spine upward. Exhale and allow the shoulders to relax down while maintaining the length in your spine. Protect your low back in this position by tucking your tailbone slightly under and raising the pelvis slightly upward. Inhale and lower your body and step your foot back for another:
Plank Pose: Your arms should be straight but the elbows should not be locked. Your shoulders should be in line with your wrists. You are in "push-up" position. Keep your neck in alignment with your spine - not looking upward. Your tailbone should not be sticking up in this pose and your back and stomach should not be curved downwards. You should be creating a straight line with your body. Breath in this pose remembering to lengthen the body and allow the belly to expand on the inhale. On the exhale allow the spine to relax and pull the stomach gently inward.
Move into the next pose by by relaxing your body a little, place the tops of your feet on the floor and go to:
Upward Facing Dog: Simultaneously inhale and straighten your arms pushing your chest upward and outward. Do a pelvis tilt with your hips to protect the low back. Look straight forward. Exhale and relax into the pose. Chest should be lifted high in this pose, collar bones pointed upward - with shoulders up, back, and relaxed down. Take few breaths in this pose. When you inhale lengthen from the legs through the spine to the top of the head. When you exhale relax into the pose. Listen to your body - is there pain? - ease off if there is. This pose can be challenging and place too much strain on the wrists and over-bend the lower back - leading to injury. If you are a beginner you may want to do this pose without lifting the legs off the floor. Build up your wrist and back strength before going into the full pose.
Move into the next pose:
Downward Facing Dog: Inhale, tuck your toes under and exhale as you straighten your legs and push yourself up into a downward "v" shape. Your knees should be straight (but not locked back) or slightly bent. Your weight should be on the balls of your feet. Your heels may be up in the air. Your head and neck should be relaxed and looking downward between the feet. The weight of your upper body should be supported with slightly bent elbows and fingers spread out to help distribute the weight. In this position slowly inhale and lengthen the spine. Exhale and relax the spine into the pose. Hold this pose for a few breaths. It is not necessary to get your heels to the floor in this pose. Do not look upward in this pose as it will put undue pressure on your neck.
To end this salutation step your feet forward one at a time into Standing Forward Bend. Keeping your spine straight, lengthened, and strong, straighten upwards from the hips - up into Mountain Pose. Rise your hands and arms above the head and gently bend backward. This is is the beginning and end point of the Salutation. Feel free to stop - or to continue and do more Salutations. You can do a few Salutations and then rest into Child Pose after Downward Facing Dog and then move back into more Salutations.
Sun Salutation - Variation I
This variation requires concentration - you will do more than one pose on one side of the body before moving on and doing the other side. This variation also keeps the body moving upward and downward - increasing the cardio effect. Move smoothly from one pose to the next keeping in mind the information on proper alignment and proper breathing techniques. Inhale when the body is opening and lengthening - exhale when the body is folding and relaxing.
Mountain Pose: Stand with your legs hip-width apart and your feet parallel, not pointing inward or outward. Your toes should be relaxed, not clenched or digging into the floor. Pay attention to how your weight is distributed on your feet. You want your weight to be evenly distributed from your toes to your heels, and from side to side. This will give you a good foundation to start with.
Now that you have your feet planted lets move up the legs to the knees. Make sure that your knees have a slight natural bend in them, not locked back as this will cause strain or tension. Move your awareness up to the tailbone and slightly tuck it under, this is the beginning place of a properly aligned spine. Allow your hands and arms to hang loosely by your sides. Next allow your shoulders to relax downward and then lift your head up and out of your shoulders - while keeping your shoulders relaxed down.
You are tall and erect. Inhale slowly and deeply. As you are inhaling feel your vertebrate lifting upward and lengthening. Exhale slowly, allow your body to relax but maintain the length in your spine. Take a few slow inhales and exhales. Keep your mind calm.
Move to the next pose by inhaling and rising your arms, with palms upward, into the air. Stretch toward the sky. Lengthen your body upward but keep your shoulders relaxed downward. With arms up in the air and body lengthened stretch backwards for a slight upper-back bend. Keep your pelvis tilted upward to protect the low back. Then gently bend forward swooping your arms downward and move into:
Standing Forward Bend: Inhale and place your hands on your hips. As you bend forward from the hips, not the waist - exhale. Bend just to the point that your upper body is parallel with the floor. Keep your chest and ribs up and out of the stomach and torso area. Move your hands to your thighs (or a chair) and lengthen your upper body outward. Take a deep breath and then allow your body to relax as you exhale. Slowly inhale and exhale in this position. If you are able, allow the arms to hang down toward the floor. With each inhale be mindful to lengthen your upper body. As you exhale allow the body to relax into the pose. Only bend forward to the point you are comfortable with - no pain. Your neck and head should stay in alignment with your spine during this pose. No looking "up". When you are parallel to the floor you should be looking straight down at the floor. As you go deeper into the pose you should be looking at the calf or knee area.
Step back both feet into:
Downward Facing Dog: You are in a downward "v" shape. Your knees should be straight (but not locked back) or slightly bent. Your weight should be on the balls of your feet. Your heels may be up in the air. Your head and neck should be relaxed and looking downward between the feet. The weight of your upper body should be supported with slightly bent elbows and fingers spread out to help distribute the weight. In this position slowly inhale and lengthen the spine. Exhale and relax the spine into the pose. It is not necessary to get your heels to the floor in this pose. Do not look upward in this pose as it will put undue pressure on your neck.
Step your right leg forward and place the right side of your chest on your right thigh into:
Low Lunge Pose: Place the top of your left foot on the floor. Rise your torso and arms into the air. Keep the shoulders relaxed down in this position. Take a complete breath. Step the right leg back and push back into:
Downward Facing Dog
Step the right leg forward again into:
Warrior I Pose: The back foot (left) may be at a slight angle. If your hips are flexible and you are in good physical condition the back foot can be straight forward (there should be no pain). Your hips should remain pointing forward. Inhale then exhale and bend the front knee. Your knee should be over your foot - not extended past it. Turn your palms slightly upward and lift the torso upward - while inhaling slowly raise your arms about your head. Exhale and relax your shoulders downward. Inhale and lengthen your spine upward. Exhale and allow the shoulders to relax down while maintaining the length in your spine. Protect your low back in this position by tucking your tailbone slightly under and raising the pelvis slightly upward. Step the right leg back and push up again into:
Downward Facing Dog
Step the left leg forward into:
Low Lunge Pose
Place the top of your right foot on the floor. Rise your torso and arms into the air. Keep the shoulders relaxed down in this position. Take a complete breath. Step the left leg back and push up back into:
Downward Facing Dog
Step the left leg forward again into:
Warrior I Pose: The back foot (right) may be at a slight angle. If your hips are flexible and you are in good physical condition the back foot can be straight forward (there should be no pain). Your hips should remain pointing forward. Inhale then exhale and bend the front knee. Your knee should be over your foot - not extended past it. Turn your palms slightly upward and lift the torso upward - while inhaling slowly raise your arms about your head. Exhale and relax your shoulders downward. Inhale and lengthen your spine upward. Exhale and allow the shoulders to relax down while maintaining the length in your spine. Protect your low back in this position by tucking your tailbone slightly under and raising the pelvis slightly upward.
Inhale and step into Standing Forward Bend. Keeping your spine straight, lengthened, and strong, straighten upwards from the hips - up into Mountain Pose. Rise your hands and arms above the head and gently bend backward. This is is the beginning and end point of the Salutation. Feel free to stop - or to continue and do more Salutations. You can do a few Salutations and then rest into Child Pose after Downward Facing Dog and then move back into more Salutations.
YOGA FOR SLEEP
Yoga can be great for sleep and persons with insomnia. A regular yoga routine can in itself make a big difference in your sleep pattern.
For night time - the relaxed frame of mind that you bring to your regular yoga practice will enhance each move that you make as you get your blood circulating with a few gentle inversions. Blood circulation is important to opening up and relaxing those parts of the body that have been tense during your day. Getting your blood circulating to the brain is an especially important part of feeling renewed and fresh - relaxed.
The following poses would make a good night time routine for better sleeping. For a photo and a little more detail about each pose follow each link provided.
Legs up the Wall Pose - Sit side ways against the wall then simultaneously roll your hips to bring your back to the floor and lift your legs unto the wall. Buttocks should be near or touching the wall. Lift legs straight up the wall and allow them to relax onto the wall. Use your breathing technique and concentrate on inhaling and lengthening your spine, exhale and relax your back on the floor and your legs onto the wall. Breath gently in and out 5 minutes or more. To come out of the pose shift your hips, bring down the legs and roll to your side. You may feel some tingling in your legs or feet as the blood moves back to the rest of the body. Lay on your side for a few breaths.
Relaxed (ragdoll with knees bent) Standing Forward Bend - Inhale and place your hands on your hips. As you bend forward from the hips, not the waist - exhale. Allow your head, body and arms to hang downward. Take a deep breath and then allow your body to relax as you exhale. Slowly inhale and exhale in this position. Only bend forward to the point you are comfortable with - no pain. Do this pose 2 - 3 minutes.
Supported Bridge Pose - Lie on your back with the knees bent and feet flat on the floor at about hip width. Your arms should be to your sides and palms down. Breath a few times and on an inhale lift the hips upward and place a pillow(s) under your hips at a height that is comfortable for you. Take up to 5 complete breaths in this position.
Seated Twist - Sit on the edge of your blanket, legs together with knees bent, feet flat on the floor. Fold the right leg down so that the knee is pointing straight ahead and the heel is near the outer-side of the buttock of the opposite leg. Place your right elbow on the outside of the left knee. Inhale and lift the ribcage upwards. Exhale as you gently twist towards your left leg. Place the fingertips of your left hand on the floor towards your hip. Continue to inhale and exhale. As you inhale continue to extend the spine upward. As you exhale relax further into the twist. Do not force the twist, relax into it on each exhale. When you are ready take a big inhale and untwist. Move to the other side and repeat the twist.
Reclining Bound Angle - Lay on your back, feet on the floor, legs together and knees bent. Allow your arms to rest palms up along side of the body. Allow the legs to open and the knees to gently relax downward. Allow your legs to relax as you breath. When you inhale lengthen the spine while keeping the shoulders down away form the ears. As you exhale allow your entire body to relax. Hold this pose for a minute. Gradually work up to 2 - 5 minutes of this relaxing pose.
Happy Baby Pose - Lay on the floor. Bring your knees up hold your feet or toes and allow the legs to relax apart. Practice your yoga breathing and allow the legs to sink further down as you relax. Do this for 2 - 3 minutes.
Knee Hug/Roll - Lay on your back and bring your knees to your chest. Place your arms around your knees and roll gently back and forth gently massaging the back for 2 - 3 minutes.
Child Pose - Kneel on the floor. Sit with your thighs on your calves with legs slightly apart. Bending from the hips fold your upper body onto your knees. Rest your forehead soundly on the floor. Reach out your arms over your head and allow them to relax onto the floor. Breath in slowly and deeply and allow the belly and chest to expand. Exhale and allow your belly and chest to relax down onto your legs. Continue your breathing being mindful of how your body feels. Do you feel any tense spots? If so focus on the area that is tense, as you inhale feel this area of your body expanding or stretching. As you exhale allow the tense area to let go and relax. Do this pose for 3 - 5 minutes.
Breath of Relief - Open your mouth wide and take a big inhale - exhale with a big sigh of relief - feel the body melt downward and know you are grounded. Do this 3 times.
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