Yoga 101 (Sun Salutations)

Yoga can be viewed as both a moving meditation and exercise. Therefore it is a wonderful way to start your day. The following sequence is the first one I learned over 20 years ago and remains a source of calm for me in a largely busy world. There are a number of variations of this, and many modifications, but below is the version I have come to find most therapeutic.

  1. Stand at the top of your mat, feet together, eyes closed and hands at your side or in prayer (mountain pose)
  2. Open the eyes and inhale deeply moving arms overhead and arching back slightly
  3. With knees slightly bent, exhale and hinge at the waist, bringing hands to the floor in front of the toes
  4. Bring hands to the shins, inhaling deeply and looking up slightly
  5. Exhale folding back in half, hands to the floor
  6. Inhale while stepping the right foot back to a lunge (optional with knee on the ground), left leg at 90 degrees
  7. Exhale
  8. On next inhalation bring the left leg to meet the right (either holding plank on the feet or the knees)
  9. Exhale and bend the elbows, lowering down (knees, then chest, then chin) until belly rests on the floor
  10. Inhale, pushing through the palms and arch the top half of the body up with belly button remaining on the floor (cobra pose)
  11. Exhale and press into the hands and feet, lifting hips and pushing them towards the sky (downward dog)
  12. Inhaling, step the right foot to a lunge, right knee bent to 90 degrees
  13. Upon exhaling bring the left foot up to meet the right
  14. On your next inhalation, with knees slightly bent, rise back up sweeping the arms out and overhead
  15. Exhale and return to mountain pose
  16. Pause for one full breath before moving into the sequence again, this time stepping back with left leg
  17. Repeat series 2 – 10 times


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