There are dozens, if not hundreds, of formalized yoga pose sequences. Some are formalized and traditional, while others were developed in response to yoga's growing popularity in Western fitness circles. Sun salutation is one of the more commonly practiced poses. It demonstrates how a well-developed sequence covers balance, strength and flexibility while working all parts of the body.
Opening Standing Sequence
To begin sun salutation, stand with your body aligned, then slowly arch the back backward before bending forward into a toe touch. This part of the sequence awakens the muscles of the core with gentle stretching before beginning a more impactful stretch in the backs of the legs. Prior to moving at all, you are encouraged to stand still and breathe, relaxing into the best mental state for this sequence.
Right-Side Lunge
From the toe touch position, step back with the left leg into a deep lunge. As weight transfers to the hands, the extra weight works out the muscles of the arm as the muscles in the leg, groin and back stretch. In the lunge position, the weight is directed downward, rather than forward as in similar track-and-field stretches.
Core Workout
You then can step back with the right foot into plank position, a pose that resembles part of a push-up and gives nearly the entire body a moderate-resistance workout. Alternate between putting your rear high in the air and arching your back to place your hips on the floor. These alternations increase flexibility and strength in the core. This part of the sequence finishes by placing the chest on the floor and pushing the hips backward over the heels in the restful child's pose position.
Finishing
In sun salutation, you leave the way you came in. After finishing child's pose, return to the plank position, then a lunge, then stand upright, moving through the toe touch. The sequence finishes with another backward bend, then standing to breathe and refocus.
Other Sequences
Many yoga styles incorporate sun salutation into their standard routine. Others make traditional sequences part of their study, while still others use almost no set sequences of poses. Some styles that make heavy use of preset sequences include hatha, ananda, ashtanga and sivananda. Depending on the style, a set sequence may be as gentle as sun salutation or considerably more strenuous.
References
- "Yoga For a New Age"; Bob Smith; 1986
- Yoga Site: Yoga Styles Guide
- "You: The Owner's Manual"; Dr. Mehmet Oz; 2006
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