This warm-up is called the Sun Salutation. It’s a dynamic, energising routine which will take roughly 10 minutes and can be done first thing in the morning, leaving you wide awake and clear-headed to tackle the day ahead!
1. Basic standing position
Begin in the standing position. Standing completely still and evenly on two feet which are broad and anchored securely to the ground is the simplest and most profound way possible to experience the three basic principles of practising yoga: grounding, breathing and lengthening the spine.
2. Mountain Pose
Forming an open star position. Be aware of spreading soles of the feet. Lift the thigh muscles; do not lock knees, keep them soft. Ensure shoulders are square.
3. Forward stretch
Feet hip-width apart, knees are soft and bent; ensure that you upper body is extended downwards without rounding; arms outstretched.
4. Head to knees
Lower the hands to the floor and attempt to lift the buttock bones, easing the legs up straight. Never let the chest come away from the knees — this is to protect the lower back. Do not force the legs straight.
5. Lunge
Right knee in line with the ankle and thigh parallel to the floor. Left leg strong and as straight as possible. Nose tilted down; skull lifted.
6. Plank
Head, hips and feet form a straight line. Strong corset — keep chest pulled up and into the body and strong arms.
7. Upward facing dog
Nose tilted down and skull lifted strongly to keep corset firm; do not sag the lower back, draw the chest through the arms. To reinforce the lift of the chest, draw the shoulders away from the ears and roll the tailbone down slightly. If back hurts, place knees on floor.
8. Downward facing dog
Neck relaxed by rotating the shoulders forward and armpits closed, lifting the sitting bones upwards. Strong thighs pushing back; heels pushed down into the floor.
9. Lunge
As in move 5, except this time the left knee is in front and the right leg stretched out strongly at the back.
10. Head to knee
Ensure the feet are hip-width apart as this will give a feeling of stability. When feet are close together, the base is unstable and one feels ungrounded. Repeat move 3.
11. Mountain Pose
Repeat move 2.
12. Standing Pose
End as you began.
Comments