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Good Morning Sun

June 27, 2016

Good Morning Yogis!

One of my favorite ways to get a quick workout in when I don’t have a lot of time, is doing Sun Salutations. Never heard of a Sun Salutation? No worries, they are simple to learn and perfect for every body. A set of 12 powerful postures that provide an excellent cardiovascular workout. Each time you flow through this sequence,  try and synchronize your breath with the movements of your body. You can repeat the 12 step sequence as many times as you’d like. If you’re a beginner start with 3-5. I bet you’ll be hooked in no time!

SUN A

  1. To begin, stand towards the top of your mat. Palms touching in prayer at heart center. Distribute your weight evenly over both feet. Establish a slow, steady rhythm for your breath.
  2. Next, inhale and stretch your arms out, around and up overhead into Mountain Pose. Gaze up at your fingertips.
  3. As you exhale, suck in your  low belly and fold into a standing forward bend.
  4. Inhale and slide your hands up your shins lifting the body halfway. Make sure the back is flat and the gaze is down at the floor creating a straight line from the crown of the head to the tailbone.
  5. Exhale and plant your hands as you step your feet back behind you into Plank Pose or top of a push up. Your wrists should be flat on the floor, shoulder-distance apart, and your feet should be at hip distance.
  6. Exhale and lower down halfway (Chaturanga), keeping your legs straight and pushing back into your heels as the elbow brush past the ribs. Or bring your knees to the floor as you lower down to hold this challenging posture.
  7. Inhale and come to the tops of your feet as you straighten your arms bringing the chest forward into Upward Facing Dog. Pull your shoulders back and open your collarbones.
  8. Exhale and roll over the toes, lift your hips coming into (Downward-Facing Dog Pose). Ground down through your hands and feet as you lengthen your spine. Remain here for three to five breaths
  9. On your third to fifth exhale, bend your knees and look between your hands. Then inhale and step your feet between your hands, returning to your standing forward bend.
  10. Inhale, lift halfway as you slide the hands up the shins with a flat back.
  11. Exhale, back to forward fold.
  12. Inhale, reaching the arms out around and up to Mountain pose. Touch the palms bringing the hands to heart center. You are now back to the beginning of the sequence ready to repeat the flow.

Rest in Childs Pose or Svanasana (Corpse Pose) 1-2 minutes at the end of your workout.

-Namaste

Emily

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