Yoga: Sun Salutations Part 2

Yoga01Sun Salutations Part 2

By Trina Love Abram

 Lastweek in Sun Salutations Part 1, I gave you a Sun Salutation series that contained base Yoga Poses. There are a variety of ways that you can customize Sun Salutation, and this week, I’m giving you a harder variation.

Sun Salutation is a Salute to the Sun. We are advised to perform this vinyasa just as the sun is rising. The Sun Salutation series is an invigorating, body warming, flow of poses that improve strength and flexibility. Do Sun Salutations right after you warm up to prepare your body for the remaining poses in your Yoga practice. The base poses in the series are: Mountain Pose, Forward Fold, Plank, Four-Limbed Staff Pose, Upward Facing Dog, and Downward Facing Dog. In Sun Salutations Part 1, we added a lunge to the base poses. The lunge is either a low lunge (gentler Yoga), which occurs with one knee on the mat, or it can be a high lunge with your knee off of the mat.

Today, we add Warrior I Pose and Chair Pose to our Sun Salutation series.

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Warrior I

 

Warrior I is a powerful pose that strengthens the thighs and the calves and stretches and opens the back muscles, the chest, and the shoulders. It builds, shapes, and tones the entire lower body. It tones the abdominal section and helps to prevent, reduce, and eliminate back pain. Because we are moving the entire upper body, Warrior I increases the respiratory system’s capacity. It can reduce fat around the hips and tone the ankles and knees.

*Disclaimer: As with any exercise regimen, consult your doctor or physician before you start. Injuries can occur if you do not  have a licensed instructor present when you do these poses, especially for the first time. Leisure Living, it’s contributors, or listed resources are not responsible for any injuries. Remember to always listen to your body. Yoga isn’t about straining or pain. Also, match your breath with the poses to get the maximum effect.

 

Chair Pose

Chair Pose

 

Chair Pose works the muscles of the thighs and reduces flat feet. It also strengthens the spine, ankles, and calves. When correctly in this pose, you stretch your shoulders and chest. Chair pose also stimulates the abdominal organs.

 

To do Sun Salutation with Chair & Warrior Poses:

  1. Stand in Mountain Pose: Legs strong, spine straight, tail bone tucked,
    torso lifted, hands to your side, regal head.

    Mountain

    Mountain

  2. Inhale into Chair Pose: Bend your knees and stick your tail out as if you are sitting in a chair, attempting to make your thighs parallel with the floor. Lift your chest and torso. Make sure that your knees do not pass your toes. Most of your weight is on the heels of your feet. Engage your abdominal muscles to assist your thighs.
  3. Exhale into Forward Fold Pose: Lead with your chest as you fold toward the mat, as you straighten your legs, and sweep your arms down in an arc to rest on the back of your calves. Gaze at your toes.

    Plank Pose

    Plank Pose

  4. Inhale and then Exhale into Plank Pose: Jump or step your feet back to stretch your body out. Your feet are tucked under, abdominal and glutal muscles are contracted, and arms straight and strong. Alternately, you can stay on your knees.
  5. Lower into Four-Limbed Staff Pose: As if doing a push up, lower down to the map keeping your elbows close into your sides, and hover just above the mat. 
  6. Inhale into Upward Facing Dog: Straighten your arms, and using teh strength of your arms, pull your chest forward and up. Nothing on your body touches the mat except your palms and the front side of your feet. Press your pelvis to the map without touching the mat. Keep your legs active, and tuck your tailbone under. Keep your shoulders down and back away from your ears. Look slightly upward.   
  7. Exhale into Downward Facing Dog: Tuck your toes under, push your tailbone up and back. Press your chest toward your
    4 Limbed Staff

    4 Limbed Staff

    thighs, hang your head between strong arms, and gaze between your knees.

  8. Inhale and pull your right foot up between your arms into Warrior I: Pivot your left foot at a slight angle or lift on the ball of your left foot (which ever is comfortable). Lunge forward on your right leg, your knee must not go past your toes (if it does, pull your right foot up). Your eventual goal is to have your thigh parallel to the floor. After you are balanced, pull your arms up towards the ceiling, lifting your ribcage away from your pelvis, shoulders down and back. Lift your chest. Look striaght ahead. Feel powerful.
  9. Exhale back into Plank Pose: Place your hands on either side of your right foot, and pull the right foot back into Plank Pose.

    Upward Facing Dog

    Up Dog

  10. Inhale into Upward Facing Dog.
  11. Exhale into Downward Facing Dog.
  12. Inhale and pull your left foot up between your arms into Warrior I:
    Pivot your right foot at a slight angle or lift on the ball of

    your right foot (which ever is comfortable). Lunge forward on your left leg, your knee must not go past your toes (if it does, pull your right foot up). Your eventual goal is to have your thigh parallel to the floor. After you are balanced, pull your arms up towards the ceiling, lifting your ribcage away from your pelvis, shoulders down and back. Lift your chest. Look striaght ahead. Feel powerful.
  13. Exhale into Plank Pose.
  14. Inhale into Upward Facing Dog.

    Down Dog

    Down Dog

  15. Exhale into Downward Facing Dog.
  16. Inhale and walk or jump your feet to the front of the mat just behind your hands. Your knees can be slightly bent.
  17. Exhale into Chair Pose.
  18. Inhale into Mountain Pose.

Namaste,
Trina

*Disclaimer: As with any exercise regimen, consult your doctor or physician before you start. The Leisure Living Blog, its contributors, or listed resources are not responsible for any injuries.

© 2009 KaTrina Love Abram 

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