Workout Wednesday: Sun Salutation

Happy Workout Wednesday!

Today we are focusing on one of the very best things you can do for your body- yoga… and more importantly, the Sun Salutation.

A Sun Salutation is a specific combination of yoga poses (asanas) that are done repeatedly. It’s meant as a way to warm up the body and move and stretch all of the major muscle groups. It is an amazing workout in it’s own right, but is also great to do before or after any workout you are doing at any time.

Depending on the type of yoga you are doing, Sun Salutations can look a bit different. But most all of them hit a few key movements, and then add some “flair”. I will be going over each basic movement, and then showing you a few variations.

Sun Salutations are meant to be in connection to the breath, so you will also see “inhale” and “exhale” notes on the photos below.

Sun Salutation

2013-12-10 18.16.20

Mountain Pose: Inhale and Exhale

 

Reach up: Inhale

Reach up: Inhale

 

Forward Fold: Exhale

Forward Fold: Exhale

 

Step back: Inhale

Step back: Inhale

 

Plank Hold: Exhale/Inhale Chataranga (lower down): Exhale

Plank Hold: Exhale/Inhale
Chataranga (lower down): Exhale

 

Cobra Pose: Inhale

Cobra Pose: Inhale

 

OR Updog: Inhale

OR Updog: Inhale

 

Down Dog: Exhale

Down Dog: Exhale

 

Step back: Inhale

Step back: Inhale

 

Forward Fold: Exhale

Forward Fold: Exhale

 

Reach up: Inhale

Reach up: Inhale

 

Mountain Pose: Exhale

Mountain Pose: Exhale

 

Variations

Halfway Lift after forward fold, before step back

Halfway Lift after forward fold, before step back

 

Alternative Lunges: after step back, before plank

Alternative Lunges: after step back, before plank

 

Chair pose: instead of reach up high

Chair pose: instead of reach up high

 

Leg lift after down dog before step forward

Leg lift after down dog before step forward

 

Warrior 1: after step back before plank

Warrior 1: after step back before plank

 

A lot of these motions will feel really funny the first time you do them, but with time, they start to feel very natural. In many of these poses, you should feel a slight stretch of the muscle, but please never ever do anything that hurts. If you are feeling pain, either you are doing the pose wrong, or you are somehow injured- stop immediately and seek professional help.

As with most things, yoga is best learnt in the classroom environment, taught by a reputable teacher. But, for those of us that can’t afford to go to a studio, there are many books and videos on the subject. If you enjoy this sun salutation, I fully recommend looking to increase your study through one of these mediums.

Love and Joy,

Amy

xoxo

3 Comments on “Workout Wednesday: Sun Salutation

  1. Pingback: Workout Wednesday; Confession | Socially Awkward Fashionista

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