Take a stretch before or after sleep. Start or finish your day with a few rounds of surya namaskar to get moving, find your breath and stretch out the entire body. The sun salutation is the foundation for all vinyasa flow sequences. Sync breath and movement. Set your own pace and intention. Follow these simple instructions and check out the short video.
- Come to stand at the front of your mat. Ground down through both feet. Stand tall. Take an easy breath in mountain pose.
- Inhale. Sweep arms over head high to the sky. Palms touch.
- Exhale. Swan dive hinging from the hips into a deep forward fold.
- Inhale. Hands on the floor, step right foot to the back of the mat, ground right knee, uncurl toes, sweep arms overhead into a low lunge, cresent moon.
- Exhale. Hands float to the floor and square front foot.
- Inhale. Tuck back toes and lift back knee. Step back to plank pose. Arms strong, belly firm, legs engaged.
- Exhale. Lower knees, chest and chin to the floor.
- Inhale. Lift your heart forward, roll shoulders down the back and ground through the tops of feet into cobra.
- Exhale. Tuck toes and lift hips up and back into downward facing dog. Arms straight, spine long. Soften.
- Inhale. Step right foot in between the hands, ground left knee, uncurl toes and sweep arms overhead into a low lunge, cresent moon.
- Exhale. Step forward into a forward fold at the front of the mat.
- Inhale. Sweep your arms over head, high to the sky. Palms touch.
- Exhale. Hands rest in prayer at heart centre.
- Repeat the sequence on the left side.
Continue for as many rounds as you wish. Surya Namaskar can practiced as a warm up or is a valuable practice in its own right.
Breathe, relax, be.