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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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Yoga: Sun Salutations Part 1

SunSalGrupThis week, I want to give you a variety of Sun Salutation vinyasas. You can adapt Sun Salutations to suit your mood, energy level, or available time, and let your practice shine. This first series is from Richard Rosen at Yoga Journal.

Sun Salutation is a series of postures that warms, strengthens, and aligns the entire body. It’s serves as an all-purpose yoga tool, kind of like a hammer that’s also a saw and a screwdriver, if you can imagine such a thing.

This sequence might be considered the classic one, but there are so many variations that many modern schools would dispute this. You can alter this particular Sun Salutation by playing with its pace. If you move through the sequence rapidly (by transitioning into the next pose each time you inhale or exhale), you’ll warm up fairly quickly. Start with 5 or 6 repetitions and gradually build to 12 or more or set a timer starting with 3 minutes and gradually increase to 10 or more.

Alternately, try moving slowly and deliberately, and you’ll feel how the sequence becomes a sort of moving meditation. As you practice this way, center your awareness at some point in your body (such as your third eye or your heart) and challenge yourself to keep focusing there for the duration of the practice.

Moving quickly is more stimulating, while moving slowly is more calming. Whichever way you do it, the sequence can serve as either a self-contained minipractice on days when your practice time is short or a warm-up for a longer session.

Before You Begin

*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.

The following information is taken from an article at www.yogajournal.com
WARM UP
Stand in Mountain Pose with your palms pressed together in Salutation Seal. Focus for a few minutes on the inner sun at your heart, which is the microcosmic equivalent of the outer sun at the heart of our solar system. Your inner sun represents the light of consciousness, without which nothing would exist—just as our physical world wouldn’t exist without the sun. This inner sun is often compared with the embodied Self, the jivatman or “liberated being.” You might dedicate your practice to this light.

If Sun Salutations are your warm-up for a general practice, move slowly and consciously, gradually building heat. If Sun Salutations are your whole practice, do a 2- to 5-minute Downward Dog as a warm-up.

1. Mountain Pose:  Stand with your feet slightly apart and parallel to each other. Stretch your arms (but not rigidly) down alongside your torso, palms turned out, shoulders released.
2. Upward Salute:  Inhale and sweep your arms overhead in wide arcs. If your shoulders are tight, keep your hands apart and gaze straight ahead. Otherwise, bring your palms together, drop your head back, and gaze up at your thumbs.
3. Standing Forward Bend:   Exhaling, release your arms in wide arcs as you fold forward. Bend your knees if you feel pressure on your lower back and support your hands on blocks if they don’t reach the floor. Release your neck so that your head hangs heavily from your upper spine. 
4. Half Standing Forward Bend:  Inhale and push your fingertips down into the floor, straighten your elbows, then lift your front torso away from your thighs. Lengthen the front of your torso as you arch evenly along the entire length of your spine.
5. High Lunge:  Exhale and step your right foot back into a lunge. Center your left knee over the heel so that your shin is perpendicular to the floor, and bring your left thigh parallel to the floor. Firm your tailbone against your pelvis and press your right thigh up against the resistance. Inhale, reach back through your right heel. Lengthen the torso along the front of the left thigh. Look forward without strain.
6. Downward-Facing Dog Pose:  Exhale and step your left foot to Down Dog. Spread your palms and soles. Press the front of your thighs back as you press your inner hands firmly against the floor. Imagine that your torso is being stretched like a rubber band between the arms and legs.
7. Plank Pose:  Inhale and bring your torso forward until your shoulders are over your wrists. Your arms will be perpendicular to the floor. Try not to let your upper back collapse between the shoulder blades: press your outer arms inward, and then—against this resistance—spread your shoulder blades apart. Firm your tailbone against your pelvis and press your thighs up.
8. Four-Limbed Staff Pose:  Exhale as you bend your elbows and lower down to Chaturanga with your torso and legs parallel to the floor. Keep your shoulders lifted up, away from the floor, and down, away from your ears. Lift the thighs away from the floor, lengthen your tailbone toward your heels, and draw the lower ribs away from the floor to avoid collapsing your lower back. Look down at the floor or slightly forward. If you can’t maintain your alignment, place your knees on the floor until you have built more strength.
9. Upward-Facing Dog Pose:Inhale, straighten your arms, and sweep your chest forward into Up Dog. Keep your legs active, firm your tailbone toward your heels, and press your front thighs upward. Draw your shoulders away from your ears. Look straight ahead or look slightly upward.
10. Exhale back to Down Dog:  To finish the Sun Salutation, step the right foot forward into a Lunge, then inhale into Ardha Uttanasana and exhale into Uttanasana. Inhale into Urdhva Hastasana and exhale to Tadasana. Observe your body and breath. 
After You Finish

REST DEEPLY End by devoting at least 20 to 25 percent of your total practice time to Corpse Pose.

By Richard Rosen
www.yogajournal.com

*Disclaimer: As with any exercise regimen, consult your doctor or physician before you start. Make sure that you have adequate instructions about how to do these poses before you do them. Leisure Living, it’s contributors, or listed resources are not responsible for any injuries.