Sun Salutation (Surya Namaskar)

A Vata-Pacifying Yoga Sequence

Standing with feet hip-distance apart and the palms together at your heart, inhale as you reach your arms up and overhead. Gaze up or at the horizon with a slight arch to the spine. Bending at the hips, fold forward with a straight back on the exhalation. On the inhalation, slowly step your left foot back to a high runner's lunge. Sweep the arms forward and overhead. Exhale to bring the hands to the floor and step your right foot back (Downward-Facing Dog). Feet are slightly wider than hip-width and your sacrum is moving upward as you lengthen your spine. Move your shoulders away from your ears. Inhale as you bring your shoulders directly over your hands, hips forward and parallel to the ground (Plank Pose). The entire body is engaged, and your core is strong.

Hug the elbows to the ribs as you slowly begin to lower the body on an exhale (Four-Limbed Staff Pose/Chaturanga Dandasana). Maintain evenness from the shoulders to the hips. Inhale as you smoothly transition forward, moving the chest through the space between your arms into Upward-Facing Dog (Urdhva Mukha Svanasana). In Upward-Facing Dog, the chest opens and lifts as the hands and tops of the feet support you.

Exhale into Downward-Facing Dog. As you inhale, step your left foot forward into a high lunge. Sweep the arms forward and overhead. Exhale to bring the hands down and step the right foot forward to meet the left. With a straight back, bring the upper body up to standing. Arms reach overhead and on the exhale palms come together with thumbs at your heart.

When doing multiple Sun Salutations, alternate the leading foot with each round. (For example, in the second round, step the right foot back, then forward; lead with the left foot again on the third round, and so on.)

* Note: As an alternate to Four-Limbed Staff Pose, place your knees on the ground and then hug the elbows into the ribs as you lower your chest to the ground.

 

Hands at Heart

Hands at Heart

Mountain

Mountain

Arms Straight Out

Arms Straight Out

Arms Overhead

Upward Salute

Standing Forward Bend

Runner's Lunge

High Lunge

Warrior I

Warrior I

Downward Facing Dog

Downward-Facing Dog

Plank

Plank

Four Limb Staff Pose

Four-Limbed Staff

Upward Facing Dog

Upward-Facing Dog

Downward Facing Dog

Downward-Facing Dog

Runner's Lunge

High Lunge

Warrior I

Warrior I

Forward Fold

Standing Forward Bend

Flat Back

Standing Half Forward Bend

Arms Overhead

Upward Salute

Hands at Heart

Hands at Heart

Plank Variation

Plank Variation

Four Limb Staff Variation

Four-Limbed Staff Variation

Standing Forward Bend Variation

Standing Forward Bend Variation

Vata Focus:

Gaze should be at or below the horizon. Practice gracefully with a smooth continuous breath and gentle intensity.

Benefits:

Stretches and strengthens the entire body, stimulates circulation, and builds heat.

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