That’s because asana is the Sanskrit word for pose. You may have noticed the suffix “–asana” in the traditional pose names. Inhale: Release the hands and return to Mountain Pose (1). An easy full body work out that can be enjoyed by anyone, anytime. Exhale: Bring the arms down, palms together at your heart.ĥ. Sun Salutations or Surya Namaskar in Sanskrit, is a powerful sequence of yoga postures. Become centered and grounded If you’re anything like me, you might wake up groggy, with one foot in dreamland and the other struggling to anchor itself in the reality of your morning. Sweep the arms up overhead into Upward Hand Pose (2).Ĥ. This Is the Sun Salutation A Pose Sequence Standing Mountain Pose (Tadasana) Upward Salute (Utthita Hastasana) Forward Fold (Uttanasana) Halfway Lift (Ardha. Inhale: Roll up through the spine to standing. Exhale: Lift your upper body into Standing Forward Bend Pose (4).ģ. Well, there is one yoga exercise that is steeped in a long tradition called the Sun Salutation that stretches the entire body in one sequence. And stretching the entire body can take quite a bit of time and energy. Inhale: Walk your feet up to the top of the mat into Standing Forward Bend Pose (3) bend the knees or bring your hands to your knees or thighs, if needed.Ģ. Mark Wiley Yoga Many stretches isolate a single muscle or muscle group. Placing your hands on yoga blocks can help support this posture by alleviating pressure in the wrists.īenefit: This posture works the whole body, but it’s particularly helpful for stretching the calves and strengthening the muscles of the feet.ġ. 540 subscribers Subscribe 351 56K views 10 years ago Garden of the Heart Yoga Center presents the Basic Sun Salutation Sequence, led by Cheryl Chaffee. Modification: Move from Upward-Facing Dog Pose through to Tabletop Pose on your hands and knees, then proceed into Downward-Facing Dog Pose. Take a few deep breaths here and enjoy the restorative effects of this posture.Ĥ. Try to keep the knees from ‘overshooting’ your toes, shoulders soft and spine long. Inhale, bend your knees deeply and sweep the hands up so the upper arms skim your ears. Close your eyes and take a few breaths to centre yourself. Check that your shoulders aren’t hunched forward by your ears draw the shoulder blades down the back.ģ. Utkatasana Chair pose Begin in Tadasana (Mountain pose) at the front of your mat. Lift the hips up and back and press the heels down toward the mat (they don’t have to touch).Ģ. Exhale: Tuck the toes underneath, so the pads of the toes are in contact with the mat.
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