A staple at the beginning of most yoga classes is the sun salute. A fluid sequence of eight yoga poses that move you between forward bends and back bends, the sun salute is a useful morning exercise because it balances the body's energy and deepens your relationship with the front and back of your body. One of the many benefits of starting your day with the sun salute is that it gives you time to unfold your heart in the back bends and relax your brain with the forward bends, according to Cyndi Lee, author of “Yoga Body, Buddha Mind.” The entire sun salute round is complete once you've done your right and left sides.
Mountain Pose
Mountain Pose is the foundation of all yoga postures. Stand with your feet together. Touch your big toes and let the heels slightly widen out. Notice your posture. Make sure your feet are parallel and your shoulders stack right over your hips. Broaden through your collarbone and bring your arms alongside your thighs with the palms facing toward you.
Upward Salute Pose
Upward Salute is a standing posture that stretches the spine and neck. From Mountain Pose, externally rotate your arms so your palms face up as you windmill your arms up alongside your ears. Your arms should be parallel to one another. Reach up toward the ceiling. As you lengthen your side torso, press the soles of your feet firmly into the ground and relax your shoulders.
Standing Forward Bend
Standing Forward Bend is a forward fold. From Upward Salute, hinge forward at your hip points as you dive your chest forward. Bring your hands in front of your toes. If your hamstrings are tight, bend your knees to lessen the pull at the back of your thighs.
Lunge
Lunge is a groin-opening posture. From Standing Forward Bend, step your left foot back. Stay on the toes of the left foot and make sure your right knee is in line with your ankle.
Plank Pose
Plank Pose activates your core body. From Low Lunge with your right knee bent, plant your palms on the ground shoulder-width apart and step your right foot back to meet your left. Make sure your shoulders are directly in line with your wrists. Try not to sink your belly and engage your thighs, arms and abdominal muscles.
Four-Limbed Staff Pose
Four-Limbed Staff Pose is similar to a traditional push-up, but the elbows hug alongside the body and point straight back as you lower your body as one unit.
Upward Facing Dog
Upward-Facing Dog Pose is a back opening posture. From Four-Limbed Staff Pose, press the palms down as you slide your torso up and straighten your arms. Don’t lock your elbows, but keep a slightly buoyant bend in them. Press the tops of your feet into the floor. The palms and feet support the slight backbend in Upward Facing Dog.
Downward-Facing Dog
Downward-Facing Dog Pose is a posture where the body resembles an upside down “v”. From Upward-Facing Dog, press into your the palms, curl over the tops of your toes as you lift your hips up and back into Downward-Facing Dog. Your heels probably won’t reach the ground, but energetically balance your body weight between your hands and feet. After you reach Downward-Facing Dog, walk your feet to the front of your mat and start the sequence over again repeating the above steps on the other side, with your left knee forward in Lunge.
References
- Yoga Journal: Here Comes the Sun
- “Yoga Body, Buddha Mind”; Cyndi Lee; 2004
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