Sun salutations are traditionally how we start our yoga practice, to build internal heat that oxygenates the blood, strengthens the heart and builds digestive fire. When we start pairing the sun salutation movements with our breath, you’ll awaken your mind and body as the practice aims to release any stress, increases your endurance and boosts the immune system.
This short and simple daily practice will make a big difference
It’s easy to get caught up with our busy lives, feeling tired or even lazy, and as a result being quite inconsistent with our yoga practice. I have often made excuses in the past to skip this daily routine, even though I knew it would make a big difference to it (the first thing we are told during our yoga teacher training is to get on our mat every day, either for a short/long, physical or meditative practice, to keep us connected with our body and mind). One morning, after not being able to practice for a while and feeling a bit down, I finally unrolled my mat and practiced for 10 min; it has become my daily routine, and believe it’s the absolute home-made recipe for feeling good (executed ideally in the morning to wake up your physical body and clear your mind).
The practice consists in:
“3 sun salutations A, followed by 3 sun salutations B”
It will energize you for the rest of the day, keep you flexible, and it is the best way to improve your practice if you are caught up with life and tend to leave your mat on a side for some times.
Let’s take a closer look at the poses in the sun salutations:
1-Tadasana/Mountain pose
Translation from sanskrit
- Tada = mountain
- Asana = physical posture
Step-by-step movements
- Start by standing on your feet;
- with your big toes touching each other and heels slightly apart (for more stability), variation movement = with feet hips distance apart;
- arms alongside the body, engaged as much as possible from the shoulders to the finger tips, with palms facing forward;
- press the four corners of your feet on your mat, connecting with the earth, for grounding and stability;
- align your head with your heart, your pelvis and your feet, creating one long line from the crown of the head to your ankles;
- keep your chin parallel with the ground to keep your neck straight, long and aligned with your spine;
- drop your shoulders down, away from the ears and relaxed.
Benefits of mountain pose
- This pose develops an awareness of stability, alignment and stillness if you hold it for a longer period of time
- During our vinyasa practice, “tadasana” is also a transition where we can stay in stillness and observe the sensations arising from the previous movements and prepare for the next one by bringing a sense of peace.
2-Urdhva Hastasana/Upward Salute
Translation from sanskrit
- Urdhva = upward
- Hasta = Hands
- Asana = physical posture
Step-by-step movements
- Start by standing on your feet;
- with your big toes touching each other and heels slightly apart (for more stability), variation movement = with feet hips distance apart;
- raise your arms to the sky, var;
- keep your arms leveled with your ears;
- palms touching, variation movement = palms facing each other and shoulders width apart;
- drop your shoulders down, away from the ears and relaxed;
- gaze towards your hands.
- Arch your back, keeping your arms along side your ears;
- Arm variation: if you have lower back pain, you can stay in an upright position with a straight spine (see photo below).
Benefits of mountain pose
- This pose stretches the side of the body, spine, shoulders, armpits and belly;
- tones the thighs;
- improves digestion;
- helps to relieve stress and fatigue;
- helps to create space in the chest and lungs.
3-Uttanasana/Standing Forward Bend
Translation from sanskrit
- Ut = intense
- Tan = to stretch or extend
- Asana = posture
Step-by-step movements
- hands on the floor (palms flat, on either sides of your feet);
- with the crown of your head towards the floor:
- bring your chest towards your thighs;
- shift the weight forward to your toes;
- keep your hips pointing towards the sky and aligned with your feet.
- try to bring your forehead to touch tour knees.
Benefits of Standing Forward Bend
- Stretches the hips, hamstrings, and calves.
- Strengthens the thighs and knees.
- Keeps your spine strong and flexible.
- Reduces stress, anxiety, depression, and fatigue.
- Calms the mind and soothes the nerves.
- Relieves tension in the spine, neck, and back.
- Activates the abdominal muscles.
4-Ardha Uttanasana/Standing Half Forward Bend
Translation from sanskrit
- Ardha = half
- Ut = intense
- Tan = to stretch or extend
- Asana = posture
Step-by-step movements
- Keep your hands on the floor, palms flat or on your fingertips;
- keep a flat back parallel to the ground:
- looking down towards the floor and the crown of the head pointing forwards;
- keep your hips pointing towards the sky and aligned with your feet.
- arms variation: if you can’t reach the floor with your hands, place them onto your shin bones (see picture below).
Benefits of Standing Half Forward Bend
- Stretches and lengthens your hamstrings, calves, and front and back torso.
- Strengthens the back and spine, improving posture.
- Stimulates the abdominal organs and belly, improving digestion.
Thanks so much for taking the time to read my blog. I hope this helps with your practice. In my next post, I’ll be breaking down the next part of the sun salutation movements (Check the post “your guide to the vinyasa practice”, and “your guide to the warriors”). I hope you have a lovely day, namaste.
With love from V.
