Warming Up

Sun Salutations

There are countless variations of Yogic Sun Salutations – I am a fan of mixing them up, depending on what mood I’m in, how creative I’m feeling, and what I am planning to do after!

They are brilliant for warming up the body, and can be the perfect dynamic prep for running, hiking, surfing – whatever your activity, a few rounds increases your heart rate and gets you ready for action.  I love to practise these salutations before a surf, and then cool down after with this little sequence I wrote for my friend Sunil

 

A variation that I particularly like to practice before exercise is based on the Ashtanga Surya Namaskara B (see above)

These salutations can also be practised first thing in the morning, a great way to energise you for your day!

But I have changed it around just a bit!

This sketch shows the order of the sequence, note that you repeat the lunges on both sides in the same round (excuse my rubbish drawing and cropping!)

The Sun Salutations

 

Standing back bend

Inhale to lift your arms overhead, then engage glutes and lower core (tense the area below your bellybutton) to protect your lower back as you lift your chest up and back for a slight backbend.  Only reach backwards within your comfort zone, never force a backbend too far.

*Any back issues, take this really easy or skip it by just keeping the body straight with arms overhead*

Uttanasana (forward fold)

Exhale and fold down over the toes, either with straight legs or with a bend in the knees if it feels too strong on the hamstrings.  Fingertips touch the floor in front or behind your feet, or take opposite elbows in the hands.

Ardha Uttanasana

Inhale and lift chest and head, fingertips to the floor or to the outside of the calves.  Make sure your back is straight, pull the bellybutton in, and take shoulders away from the ears.

*Option to keep the knees bent if your hamstrings are tight*

Plank

Exhale and step back to high plank, making sure that shoulders are directly over the wrists, with straight legs and the heels pushing backwards.  Look down between your hands so you don’t put any excess pressure on the neck.

Make sure your hips are not too high or too low – you should be in a straight line, engaging your core muscles to keep you strong and stop pressure being dumped into the lower back or shoulders. Squeeze the pelvic floor muscles, which will engage the lower abdomen (transverse abdoninus.) Also keep quads tensed.

*Modification – if it’s a bit too much, feel free to put your knees on the floor. If wrists are sore, you can make fists instead*

Stay here for an inhale

Chaturanga

Exhale to lower down with the elbows squeezing into the body until you are in a straight line, parallel to the floor, so the elbows are tracking backwards.

Make sure your shoulders do not dip down lower than the level of your elbows, as this can put too much pressure on the ligaments and tendons in those areas.  Keep core engaged throughout – and knees can be on the floor if you find you are sagging in the posture.

*If you are feeling really strong, push back up to high plank as you inhale, and then repeat once, moving into Up Dog next*

Upward Facing Dog

Inhale Press the palms into the floor and lift the chest. Shoulders are moving away from the ears, and just the hands and feet are touching the ground. As you bend your lower back, make sure the front of the core and the glutes are engaged too.

Down Dog

Exhale turn the feet over and lift hips high for Down Dog. Hands are shoulder width, feet hip width.  Press evenly into the fingers and knuckles, move the shoulders down the back, away from the ears, and look back between your feet or knees, preventing tension in the neck.  You can keep the knees a little bent if you like, and don’t worry if your heels don’t come all the way to the floor.

This is my favourite of all the sun salutation asanas, by the way 😀

Stay here for an inhale.

Twisted Lunge

Exhale to step the right foot between the hands, keeping the heel of the left foot lifted. Inhale to draw the right arm up towards the sky looking up at it as you move.

*Modification – the back knee can be on the floor for support*

Twisted Warrior

Exhale to lift your arms so they are parallel to the ground, twisting your upper body around to look behind you. To deepen the twist, draw the belly in. Legs stay in the same position as for the twisted lunge.

*Modification – the back knee can be on the floor for support*

Warrior 1

Inhale to come back to the centre, lifting arms up and turning the back foot to about a 45 degree angle with the heel coming to the floor. Make sure the front knee stays behind the ankle.

Plank

Exhale to step back to plank, pausing here for an inhale before moving onto the next posture.

Chaturanga

Exhale

Upward Facing Dog

Inhale 

Down Dog

Exhale

And then repeat on the other side, bringing the left foot between the hands this time.

How many rounds?

Repeat these sun salutations as many times as you like – one full round works both sides of the body. I tend to do 5-10 rounds depending on how much time and energy I have! But this sequence can be pretty challenging if you aren’t used to the movements, so take it easy and build it up, starting with 1 full round.

Don’t worry if you don’t manage to keep the breath flowing with the movements at first – spend a little time making sure you are happy with the postures, and you will soon be moving through them more quickly and linking them to the inhales and exhales.

For anyone coming along to the surf and yoga retreat I am hosting with Soul & Surf, practising these salutations for the next couple of weeks will really set you in good stead for all the surfing we’re going to do!

If you have any concerns or injuries, always check with your GP or medical practitioner before you undertake any physical movements you are new to or unsure of.  These sequence suggestions don’t replace a good teacher, so always find a class if you can!

Feel free to ask me any questions!