Free Sun Salutation!

Free Sun Salutation!

The Asana Floor Company provides this Sun Salutation to you for your enjoyment.

Namaste!

THE SUN SALUTATION

The sun salutation limbers up the whole body in preparation for the postures. It is a graceful sequence of twelve positions performed as one continuous exercise. Each position counteracts the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate the breathing. Practiced daily it will bring great flexibility to your spine and joints.

1) Stand in Tadasana, erect, with toes together and heels slightly apart, palms in the prayer position in front of your chest. Exhale. Inhale, stretch your arms up, hands parallel, and only so high as not to strain neck or shoulders. Relax your neck and shoulders.

2) Exhale arms out to the side and into the forward bend position. Bend your knees IF necessary to keep the spine elongated. Place the fingertips in line with the toes.

3) Inhale, bring the left leg back. Your right knee should be directly over the right ankle. GENTLY lengthen the left leg towards the wall behind you. Relax the neck as you look forward, not necessarily up.

4) Exhale, bring the right leg back and support your weight on hands and toes (push up position). Deep breathe.

5) Exhale, lower your knees, then bring your buttocks to your heels, your chest and forehead on the floor (if possible), arms outstretched in front of you (shoulders width or wider if uncomfortable). Deep breathe.

6) Exhale, bringing your chest forward until your naval is on the floor. Hands flat on the floor under the shoulders.

7) Inhale, GENTLY reach your chest towards the wall in front of you, as you tuck your tailbone under. Neck is relaxed as you softly look ahead of you (Cobra position).

8) Exhale, curl your toes under, raise your hips and pivot into an inverted "V" shape. Bend knees IF necessary to lift up pelvis from thighs and elongate spine, then (keeping spine long), lengthen legs. Broaden your shoulder blades, keeping the neck relaxed. Breathe.

9) Inhale, step forward and place the left foot between your hands. Left knee is directly over the left ankle. Lengthen the right leg towards the wall behind you as in position #3.

10) Exhaling, bring the other leg forward and bend down from the waist into forward bend position as in position #2.

11) Inhaling, stretch your arms to the sides, then up.

12) Exhaling, gently come back to Tadasana, and bring your arms down by your sides.

Ó 2003 Maureen Scheithauer, Northcoast Yoga Center, Lorain, OH Used By Permission

The Portable Yoga Floor

By Accessing Our Website You Agree To The Terms Of Use Here

Back To Top

Ó 2003 Asana Floor Company, LLC