The Sun Salutation, or Surya Namaskara, is a series of poses performed in a sequence to create a flow of movement. Each pose coordinates with your breathing: Inhale to extend, and exhale to bend. Sun Salutations build heat in the body and are often used as warm-up sequences for a yoga practice. The components of a Sun Salutation also make up a "vinyasa" — the series of movements used between poses
Here Jaszmine, owner of Bold N Fit, personal trainer and yoga instructor demonstrates through pictures and a video the vinyasa yoga sequence of a Sun Salutation A.
Here Jaszmine, owner of Bold N Fit, personal trainer and yoga instructor demonstrates through pictures and a video the vinyasa yoga sequence of a Sun Salutation A.
Standing Mountain Pose — Tadasana
Upward Salute — Urdhva Hastasana
Inhale as you sweep your arms out to the side and overhead. Gently arch your back and gaze toward the sky.
Standing Forward Fold — Uttanasana
Low Lunge - Anjaneyasna
Four-Limbed Staff Pose — Chaturanga Dandasana
Exhale as you step or jump back into Plank Pose (High Push-Up Pose), with your hands under your shoulders and feet hip-distance apart. Continue exhaling as you lower your body toward the floor. Keep your elbows tucked in toward your sides. If needed, come to your knees for Half Chaturanga. Otherwise, keep your legs straight and reach back through your heels.
Upward-Facing Dog Pose — Urdhva Mukha Svanasana
Inhale as you draw your chest forward and straighten your arms. Draw your shoulders back and lift your heart to the sky. Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles. Keep your elbows tucked in toward your sides.
Downward-Facing Dog Pose — Adho Mukha Svanasana
Exhale as you lift your hips and roll over your toes, placing the soles of your feet on the floor. Your heels do not need to touch the ground. Ground down through your hands and the soles of your feet as you lengthen your spine. Lift your belly and sit bones toward the sky. Stay here for five breaths. On your last exhalation, bend your knees and look between your hands. |
Low Lunge - Anjaneyasna
Standing Forward Fold — Uttanasana
Upward Salute — Urdhva Hastasana
Inhale as you sweep your arms out to the side and extend up once again. Gently arch your back and gaze toward the sky.
Mountain Pose — Tadasana
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