Start Your Day with Sun Salutations

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We’ve gone pretty in-depth before on how great of an overall wellness booster yoga can be. Problem is, with our busy schedules, a yoga class a day (or even just a full at-home yoga practice) may not always be realistic. Luckily, there is a quick yoga sequence designed to be done each morning that only lasts 5-10 minutes: sun salutations.

 

Benefits of Daily Sun Salutations

The sun salutation (or Surya namaskar) sequence is meant to be a gesture of gratitude to the sun as well as to bring your mind, body, and breath together. Doing sun salutations in the morning helps revitalize the body and refresh the mind so you feel more energetic throughout the day. And when done regularly, sun salutations can help with everything from weight management to maintaining better posture. They also help strengthen muscles and joints and ensure a better functioning digestive system.

There are two sun salutation sequences: Surya namaskar A and Surya namaskar B. Check them out below!

 

Sun Salutation A

  1. Begin in mountain pose.
  2. Inhale, lift your arms up over your head.
  3. Exhale, lower your arms down and bend at the hips for forward fold.
  4. Inhale, lift halfway up for a flat back forward fold.
  5. Exhale, lower down, place your hands on the mat and step back into plank pose and lower all the way down into chaturanga.
  6. Inhale, lift the chest for upward-facing dog.
  7. Exhale, push back into downward-facing dog.
  8. Hold your down-dog for five full breaths.
  9. Inhale, look forward, step up to the front of the mat.
  10. Exhale, lower into forward fold.
  11. Inhale, lift all the way back up, raising your arms over head so your hands meet.
  12. Exhale arms down to mountain pose.

 

Sun Salutation B

  1. Begin in mountain pose.
  2. Inhale, lift your arms up over your head and bend at the knees for chair pose.
  3. Exhale, bend at the hips for forward fold.
  4. Inhale, lift halfway up for a flat back forward fold.
  5. Exhale, lower down, place your hands on the mat and step back into plank pose and lower all the way down into chaturanga.
  6. Inhale, lift the chest for upward-facing dog.
  7. Exhale, push back into downward-facing dog.
  8. Inhale, step your right foot between your hands and lift your arms up for Warrior I.
  9. Exhale, place your hands back on the mat and step back into plank pose and lower all the way down into chaturanga.
  10. Inhale, lift the chest for upward-facing dog.
  11. Exhale, push back into downward-facing dog.
  12. Inhale, step your left foot between your hands and lift your arms up for Warrior I.
  13. Exhale, place your hands back on the mat and step back into plank pose and lower all the way down into chaturanga.
  14. Inhale, lift the chest for upward-facing dog.
  15. Exhale, push back into downward-facing dog.
  16. Hold your down-dog for five full breaths.
  17. Inhale, look forward, step up to the front of the mat.
  18. Exhale, lower into forward fold.
  19. Inhale, lift all the way back up for chair pose.
  20. Exhale back to mountain pose.

 

 

So now how excited are you to try your sun salutations?!

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