Sun salutations uploadable


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Sun salutations uploadable

  1. 1. Sun Salutations (Surya Namaskara)
  2. 2. <ul><li>Mountain Pose </li></ul><ul><li>Stand tall, feet pressed firmly into the ground </li></ul><ul><li>Hands together at the center line of your body </li></ul><ul><li>Shoulders back </li></ul><ul><li>Slowly breathe in and out </li></ul>
  3. 3. <ul><li>Tree Pose </li></ul><ul><li>Press your foot to your inner thing (or below the knee for an easier version) </li></ul><ul><li>Palms press gently together </li></ul><ul><li>Relax the shoulders </li></ul><ul><li>Keep your focus ahead to stay balanced </li></ul><ul><li>Wobbling a bit is okay, you will find it easier to stay balanced with time. </li></ul>
  4. 4. <ul><li>Swan Dive </li></ul><ul><li>Stand back on both feet to mountain pose, then reach your arms above you, and then out by your sides </li></ul><ul><li>Meanwhile slowly bend at the waist until you form a 90 degree angle </li></ul><ul><li>Reach out with your arms </li></ul>
  5. 5. Standing Forward Bend <ul><li>From Swan Dive, reach forward and stretch to place your hands on the floor (or as close to it as you can). </li></ul><ul><li>Lengthen the torso </li></ul><ul><li>Release the head completely </li></ul><ul><li>Keep knees straight and active </li></ul><ul><li>The key is to relax- do not push your body to do anything that you are not comfortable with </li></ul>
  6. 6. Plank <ul><li>Breathe into your full body. Let the breath connect you to your body, head to toe </li></ul><ul><li>Pull the navel to the spine </li></ul><ul><li>Press back through the heels </li></ul><ul><li>Tuck the toes under </li></ul><ul><li>Focus on a spot between your hands </li></ul><ul><li>Rest the knees on the floor for an easier version </li></ul>
  7. 7. Chaturanga <ul><li>Hands are pressed into the ground at waist-level </li></ul><ul><li>Elbows hug the body </li></ul><ul><li>Lift your heart </li></ul><ul><li>Knees lifted up (or drop knees to the mat for an easier version) </li></ul><ul><li>Keep whole body straight/aligned </li></ul>
  8. 8. Upward Dog <ul><li>From plank, roll the toes back and arch your back in upward dog </li></ul><ul><li>Drop the shoulders down </li></ul><ul><li>Straighten the arms </li></ul><ul><li>Press evenly through your palms </li></ul><ul><li>Activate the thighs as they lift off the matt </li></ul><ul><li>The tops of the feet support your weight </li></ul>
  9. 9. Downward Dog <ul><li>From Upward Dog, roll back and press into Downward Dog </li></ul><ul><li>Palms reach forward, pressing into the matt evenly with each finger </li></ul><ul><li>Spread your weight in every part of your body </li></ul><ul><li>Press heels down (only if its not too difficult for you) </li></ul><ul><li>Shoulder bones should slide down the back </li></ul>
  10. 10. Runner’s Lunge <ul><li>From Downward dog, step your right foot to between your hands in Runner’s Lunge </li></ul><ul><li>The knee should light up directly above the heel. </li></ul><ul><li>Roll the shoulder blades down the back </li></ul><ul><li>Keep your back leg straight & strong </li></ul><ul><li>Press back into your heel </li></ul><ul><li>Come up on your fingertips </li></ul>
  11. 11. Triangle <ul><li>From Runner’s Lunge, reach one arm up above your head in Triangle </li></ul><ul><li>Feel your legs connect with the matt </li></ul><ul><li>Send energy up through the fingertips </li></ul><ul><li>Slightly bump the hip back, and turn gaze upwards </li></ul>
  12. 12. Warrior Two <ul><li>Slowly rise from triangle, and bend the right knee. Stretch your right arm in front of you, and your left arm behind you in a straight line. </li></ul><ul><li>Gaze over your right arm </li></ul><ul><li>Press into the outer edge of your back foot </li></ul><ul><li>Keep the torso vertical </li></ul>
  13. 13. Back to Mountain <ul><li>From warrior two, step your legs together and stand tall in mountain pose. </li></ul><ul><li>Bring your palms together, and push your shoulders back. </li></ul><ul><li>Breathe slowly in and out </li></ul><ul><li>Namaste.  </li></ul>
  14. 14. Works Cited “ An Index of Yoga Poses.” . 4 September 2010. <>. “ Chaturanga.” . 26 August 2009. 4 September 2010. <>. Chryssicas, Mary Kaye. Breathe: Yoga for Teens . New York: DK Publishing, 2007. “ Downward Facing Dog.” . 4 September 2010. <>. “ Front Plank.” . 4 September 2010. <>. Pizer, Ann. “So Many Poses, So Much Time.” . 26 May 2010. 4 September 2010. <>. “ Standing Forward Bend.” . 4 September 2010. <>. “ Swan Dive.” . 4 September 2010. < veryone.html>. “ Trikonasana.” . 4 September 2010.>. “ Two Young Women Balancing Doing Yoga Tree Pose.” . 4 September 2010. < young-women-balancing-doing-yoga-tree-pose.html>. “ Upward Facing Dog .” . 4 September 2010. <>. “ Yoga Exercise- Sun Salutation.” . 3 September 2010. <>.