Posts Tagged ‘Sun Salutation’

Heart Chakra Opening Yoga Practice 2

February 14, 2011

Layback to Center

Warm Up:
Neck Rolls, Side to Side
Twist
Active Bridge Pose
Knees to Chest
Spinal Rolls to Sit
Reverse Table
Seated Forward Fold
Table
Thread the Needle
Down Dog
Rag Doll
Mountain Pose

Flow and Standing Asanas:
Recenter, Repeat Mantra
Come to the top of your mat
*Beginning Sun Salutation A to Down Dog
Modified Side Plank, Right Knee Down
Down Dog
Modified Side Plank (Left)
Down Dog
Feet to Hands
Look up, flat back
Fold Forward
Reverse Swan dive to Mountain Pose
Repeat from * Replacing Modified Plank With Plank Bow Pose on each side
Dancers Pose Forward Fold Modification (both sides)
Mountain (top of mat)

Back Down to the Mat:
Beginning sun sal. To belly
Superman Pose
Child’s Pose
Bow Pose
Wide Leg Child’s Pose
Table
Thread the Needle modification with back leg raised, hold foot with hand (both sides)
Child’s Pose
Roll Up
Sit
Yin Tripod (both sides)
Reverse Plank
Roll to mat
Bridge or Wheel
Knees to chest
Twist

Savasana- repeat mantra

Click HERE for Heart Chakra Opening Yoga Practice 1

Learn more about your HEART CHAKRA HERE

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Heart Chakra Opening Yoga Practice 1

February 14, 2011

(After Centering)

Begin in a Seated position

Warm Up:
Neck Rolls
Seated Twist
Switch cross of Legs
Rainbow Side Stretch
Cat/Cow
Chest Expansion
Table
Tiger
Child’s Pose
Table
Down Dog
Rag Doll
Mountain Pose

Flow & Standing Asanas:
Recenter, Repeat Mantra
Come to the top of the mat

Begin Sun Salutation B to Down Dog
*Right Leg forward in a lunge
Peaceful Warrior
Warrior II
Reverse Warrior
Warrior I
(View Warrior Poses HERE)
Half Moon Balance (Modification:  Hold Left Foot with Left Hand)
Warrior II
Down Dog
Repeat from * with Left Leg
Feet to Hands
Look up, flat back
Fold Forward
Reverse Swan dive to Mountain Pose
Back Down to the Mat:
Sun Salutation to Belly
Up Dog
Child’s Pose
Table
Down Dog
One Legged King Pigeon-Right Leg  (half pigeon, back leg bent, hold foot with hands)
Down Dog
One Legged King Pigeon –Left Leg
Wide Knee Child’s Pose
Roll to Sit
Fish Pose
Knees to Chest
Bridge or Wheel
Happy Baby
Twist

Savasana-repeat mantra

Click HERE for Heart Chakra Opening Yoga Practice 2

Learn more about your HEART CHAKRA HERE

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Sun Salutation A, done in PajamaJeans

January 11, 2011

View Animated Sun Salutation Gif Here

View Animated Sun Salutation Gif Here

I recently purchased a pair of PajamaJeans.  They really are so comfy.  Yesterday, I wore them to practice yoga.  They actually worked out pretty well.  The pants were stretchy and I was able to move in them.  They proved to have no more restrictions than my usual Yoga Pants.

More about Sun Salutations HERE

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Here Comes the Sun….Yoga for Lengthening Days, Sun Salutation

December 22, 2010

The Winter Solstice has pasted and finally the days are getting longer.

What better way to celebrate the increasing daylight, than with Sun Salutations?

Try this Salute to the Sun Facing East, the location of the rising sun, a symbol of the dawn of consciousness.

Sun Salutation A

Posture: Surya-namaskar A
Pronunciation: soor-yee-ah-nahma-skar

Mountain Pose (Tadasana)

Inhale, arms up

Exhale, fold forward

Inhale, look up-flat back

Ex, Plank; Slowly lower down (Chaturanga Dandasana)

In, Up Dog (Upward Facing Dog)

Ex, Down Dog: 5 Breaths (Downward Facing Dog)

In, Feet to hands; Look up-flat back.

Ex, fold forward

In, Reverse Swan dive up to standing

See an Animated Gif of Sun Salutation A HERE

Sun Salutation B

Posture: Surya-namaskar B
Pronunciation: soor-yee-ah-nahma-skar

Mountain Pose. Tadasana

IN- Chair Pose – Utkatasana

EX Forward Bend – Uttanasana

IN- Look Up, Flat Back

EX-Plank. Four Limbed Staff Pose – Chaturanga Dandasana

IN- Upward Facing Dog – Urdhva Mukha Svanasana

EX-. Downward Facing Dog – Adho Mukha Svanasana

IN- Right Foot Forward Warrior I – Virabhadrasana I

EX- Plank Four Limbed Staff Pose – Chaturanga Dandasana

IN- Upward Facing Dog – Urdhva Mukha Svanasana

EX- Downward Facing Dog – Adho Mukha Svanasana5 breaths

IN- Left Foot Forward Warrior I – Virabhadrasana I

EX- Plank Four Limbed Staff Pose – Chaturanga Dandasana

IN- Upward Facing Dog – Urdhva Mukha Svanasana

EX-Downward Facing Dog – Adho Mukha Svanasana

Step, feet to hands, Standing Forward Bend – Uttanasana

IN-Awkward Chair Pose – Utkatasana

EX-Samasthiti (Tadasana)

Repeat beginning with left foot forward in Warrior I


My Sun Salutation PlayList


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Celebrate Summer Solstice with Sun Salutations

June 16, 2010

SUMMER SOLSTICE

Today is the first day of summer, Summer Solstice.

Solstice comes from two Latin words:
sol = sun, and sistere = to stand still.

Summer Solstice or Midsummer has the longest hours of daylight in a year, and has been celebrated in many cultures throughout time.

Summer Blessing

As the sun spirals its longest dance,
Cleanse us!
As nature shows bounty and fertility
Bless us!
Let all things live with loving intent
And to fulfill their truest destiny.

Summer Solstice Ritual

Summer Solstice is a time to gather courage and strength. It is a time to renew energy and purify your body mind and spirit.  Place herbs of sage, rosemary, thyme, basil, and lavender in a cotton cloth or pouch.  Tie the bundle with a red string or piece of yarn.  Hold your cloth in both hands, mentally, pour all of your pain, troubles, sorrows and illness and anything else you want to remove from your life into the bundle.   Bury the pouch along with all the negative energy in your life deep into the ground.

Sun Salutations to celebrate the Sun

In yoga we honor the Sun with Surya Namaskara (Sun Salutations).  The ancient yogis taught that each of us replicates the world at large, embodying “rivers, seas, mountains, fields, stars and planets…the sun and moon” (Shiva Sam­hita, II.1-3). The sun, corresponds to our spiritual, heart.

Traditionally, Sun Salutation is best performed outdoors, facing east-the location of the rising sun, a symbol of the dawn of consciousness.

There are many versions of Surya Namaskar, below are two of my favorites.

Feeling ambitious? Try for 108 Sun Salutations.  108 is a scared number in many Eastern Traditions including Yoga.  (there are 108 beads on a Mala)

Sun Salutation A

Posture: Surya-namaskar A
Pronunciation: soor-yee-ah-nahma-skar

Mountain Pose (Tadasana)

Inhale, arms up

Exhale, fold forward

Inhale, look up-flat back

Ex, Plank; Slowly lower down (Chaturanga Dandasana)

In, Up Dog (Upward Facing Dog)

Ex, Down Dog: 5 Breaths (Downward Facing Dog)

In, Feet to hands; Look up-flat back.

Ex, fold forward

In, Reverse Swan dive up to standing

Sun Salutation B

Posture: Surya-namaskar B
Pronunciation: soor-yee-ah-nahma-skar

Mountain Pose. Tadasana

IN- Chair Pose – Utkatasana

EX Forward Bend – Uttanasana

IN- Look Up, Flat Back

EX-Plank. Four Limbed Staff Pose – Chaturanga Dandasana

IN- Upward Facing Dog – Urdhva Mukha Svanasana

EX-. Downward Facing Dog – Adho Mukha Svanasana

IN- Right Foot Forward Warrior I – Virabhadrasana I

EX- Plank Four Limbed Staff Pose – Chaturanga Dandasana

IN- Upward Facing Dog – Urdhva Mukha Svanasana

EX- Downward Facing Dog – Adho Mukha Svanasana5 breaths

IN- Left Foot Forward Warrior I – Virabhadrasana I

EX- Plank Four Limbed Staff Pose – Chaturanga Dandasana

IN- Upward Facing Dog – Urdhva Mukha Svanasana

EX-Downward Facing Dog – Adho Mukha Svanasana

Step, feet to hands, Standing Forward Bend – Uttanasana

IN-Awkward Chair Pose – Utkatasana

EX-Samasthiti (Tadasana)

Repeat beginning with left foot forward in Warrior I

More Calendar Theme Yoga Poses

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