User login

Sun salutation sequence

It is good to practice this sequence in the morning to stretch joints and muscles after night the sleep. It moves energy around the body and improves your mood immediately. What is more, each pose (asana) has its own therapeutic effects, which are stated below.

If you do not have time for practice in the morning, do not worry,  each time of day is alright.

Tadasana (Mountain)

  • Stand erect with the feet together, the heels and big toes touching each other. Stretch all the toes apart on the floor.
  • Tighten the knees, contract the buttocks and pull up the muscles at the back of the thighs.
  • Keep the stomach in, the chest forward, the spine stretched up and the neck straight.
  • Keep the arms and hands straight, too.
  • You should feel as if the body were a stiff tree growing upwards. You should try to stretch the top of your head up while your arms should be stretching downwards.
  • Keep your body balanced right on the middle of your feet.
  • Keep the position for a while; you can take 10 deep breaths.

    • Effects:  Helps to maintain a correct body posture.

    Exhaling, raise the arms and join palms above the head.

    Keep your elbows straight.

    Take 3 deep breaths.

    Exhaling, fold forward and …

    …hold on to the ankles (or calves, if you cannot reach the ankles)

    Try to straighten and stretch the spine.

    Take 3 deep breaths.

    Exhaling, move the head towards the knees, trying to keep the spine as straight as possible.

    Take 3 breaths.

    Exhaling, place the palms on the floor in front of the feet, at the width of the arms.

    Press the palms down and move the fingers apart, bend the knees if necessary.

    Move the body weight to the palms and exhaling, jump about 3-4 ft (90-120 cm) backwards, the feet should be kept hip-width apart.

    Adho Mukha Svanasana (Dog Face Downwards Pose)

  • Straighten the legs so that the body makes an inverted ‘V’ shape. Lift up the hips and extend the heels downward.
  • Straighten the elbows, lift the shoulders and stretch the trunk up.
  • Keep the arms and legs firm.
  • Ideally, the heels and soles of the feet should rest completely on the floor.
  • Feet should be parallel to each other.
  • Relax the head.
  • Take at least 5 deep breaths.

    • Effects:

    The dog asana is one of the most useful yoga poses and has lots of amazing effects on the body:

  • A longer stay in this pose removes fatigue and brings back the lost energy.
  • It is very good for runners, who get tired after a long race.
  • For sprinters, it helps to develop speed and lightness in the legs.
  • Relieves pain and stiffness in the heels.
  • Shapes the legs.
  • Helps to remove the stiffness from the shoulders.
  • Strengthens abdominal muscles.
  • Rejuvenates the brain cells.

    •  Dandasana (Stick Pose)

  • Bend the elbows and with an exhalation move your body smoothly forward towards the floor and shape it into a straight stick balancing on your hands and toes, parallel to the floor.
  • The hands should be leveled with the chest, the chest should not touch the floor.
  • Take 3 breaths.

    • Effects:

    The pose not only strengthens the arms and wrists, but also contracts and tones the abdominal organs.

     

    Urdhva Mukha (Dog Mouth Upwards)

  • Raise the shoulders and gently extend the front part of the body.
  • Change the toes’ position so that their tips point straight backward.
  • The palms should be placed by the side of the waist and the fingers should be pointing ahead.
  • Inhaling, raise the head and trunk, stretch the arms completely and push the head and trunk as far back as possible, without resting the knees on the floor.
  • Keep the legs straight and tightened at the knees, but do not rest the knees on the floor.
  • Push the chest forward and throw the head as far back as possible.
  • Take 5 deep breaths.

    • Effects:

  • This pose rejuvenates the spine and is recommended for those suffering from a stiff back.
  • A good asana for people with sciatica, lumbago, slipped or prolapsed discs, etc.
  • Cures backaches.
  • The chest and lungs get elasticity.
  • Improves the blood circulation in the pelvic area.

    • Now bend your elbows and come back to the dog pose. Take 3 deep breaths  and jump back to the standing bend. Keep it for 3 breaths and stand up straight in the Tadasana.

    You can repeat the whole sequence a few times dynamically, or try to make it slow and work on each position thoroughly. 

    0
    Your rating: None