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Sun Salutations
This is a great warm up/cool down pose and can also be used as a complete mini-session when you are pressed for time. They are a series of 12 poses and should be done in a flowing continual motion. A complete series is completed twice once with the right side of the body and again with the left.
They are good at promoting overall flexibility, prevent fat build up, is a great tension reliever, and increases vitality.. They also benefit the lymphatic system (the part of the immune system that protects you from disease). |
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1. Stand tall in mountain pose with hands in prayer pose, take several deep breaths.
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2. Inhale raise your arms above your head and slowly bend back into back bend. Tighten buttocks to protect your lower back
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3. Exhale and bend forward at the hips into forward bend placing your hands on the mat next to your feet bending the knees if necessary
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4. Inhale look up. Take your right leg back into lounge bending the left knee at 90 degrees hands next to left foot. Right leg should be straight.
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5. Exhale step the left leg back into plank pose. Hold the position and inhale.
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6. Exhale and lower your knees and chin to the mat hips up into caterpillar pose
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7. Inhale lower your body to the mat and slowly arch your back pushing with your arms as far as you comfortably can, head up into cobra pose.
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8. Exhale and point your toes forward push with you hands and raise your hips back and up into down dog
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9. Inhale look up and bring your left foot between your hands into lounge.
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10. Exhale bring your right foot forward into forward bend, hands stay on the mat. (see step 3)
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11. Inhale come up keeping arms extended above your head (see step 2)
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12. Exhale come back to mountain pose with hands in prayer position. (see step 1)
Repeat alternating starting legs. |
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