The sun salutations are one of the most important sequences in yoga. They are a series of poses that work together to create a flow, and they provide a complete workout for your body. In addition, they open up the chest and lungs, making them stronger and healthier. If you do them correctly, they also provide a great cardiovascular workout.
A Step-by-Step Guide to Yoga Sun Solutions
Here are the poses you will need to know for the sun salutations. Note that there are many variations of the sequence, so you don’t need to do them all exactly as I describe them here.
Start in mountain pose:
Stand with your feet together and your arms at your sides. Tighten your abdominal muscles and press the floor away with your feet. Look straight ahead and focus on a point in front of you. Hold this pose for a few seconds.
Now, move into the following poses:
Standing forward fold
This pose stretches the hamstrings and calves.
To do this pose, you want to start in the mountain pose. Then, hinge at your hips and fold forward, keeping your spine straight. Reach for your toes or place your hands on the floor if you can’t reach your toes. Hold this pose for a few seconds.
Half-forward pose
This pose stretches the hips and hamstrings.
The best way to do the half-forward pose is to start in the standing forward fold pose. Then, lift your torso until you are standing upright and hold this pose for a few seconds.
Upward-facing dog pose
Here, you will be stretching your chest and lungs.
To do this pose, get into the downward-facing dog pose. Then, push up with your hands and feet until you are in an upward-facing dog pose. Hold this pose for a few seconds.
Four-Limped staff pose
The four-limped staff pose stretches the shoulders and upper back.
To do this pose, start in the downward-facing dog pose. Walk your feet forward so that you are in a plank position with your hands on the floor. Keep your abdominal muscles pulled inwards and hold the pose for a few seconds. Then, lower yourself down to the floor and rest in Child’s pose.
Downward-facing dog pose
This pose is a resting pose that stretches the hamstrings and calves.
To do this pose, start in the plank position with your hands on the floor. Bend your knees and lower yourself down to the floor so that you are in an inverted V shape. Keep your abdominal muscles pulled inwards and hold the pose for a few seconds.
Warrior I/ High lunge pose
Here, you will be stretching your hip and groin muscles.
Start in the downward-facing dog pose. Then, bring one foot forward so that you are in a lunge position. Make sure your front knee is bent at a 90-degree angle and your back leg is straight. Reach up with your arms and hold this pose for a few seconds. Then, switch legs and repeat the pose.
Final Thoughts
These are the poses that make up the sun salutations. As I said, there are many variations of the sequence, so you don’t need to do them all exactly as I described them here. Try them in any order that feels best to you.
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