Yoga, 31 one Blissful days!

Join me on the mat as we take time to practice Sun Salutations for 31 days.

You have several ways to join us on this journey. 1, you can come to classes, I will be highlighting the sequence in my flow classes and variations in my Gentle classes, yes you can do Sun salute all on the floor! And my two vinyasa classes at Fit One Gym are based on the Sun Salutations. 2, You can come to the workshop I have planned for January 12, Foundations in Yoga. A workshop that helps beginners get ready for a class highlighting the SS sequence and also assists the regular student in building their practice.

But first you have to make the commitment to a 31 day practice….. On the mat, at home or in class, every day for 31 days. Can you do that. I think you can.

A home practice seems sooooo overwhelming, but it doesn’t have to be. Just set aside 10 mins… Yep only 10 minutes. In 10 min you can do 10 versions of the Sun Salutation and a few cool down stretches. If you don’t have a home practice use the next 31 days to build one. Here’s a few tips.

~ KISS, Keep it short and simple

               The more elaborate you try to make it the less likely you are to do it

~ Try to do your practice at the same time every day

               Schedule it. Put it on your calendar

~ Keep your mat rolled out if you can

               Less fuss, you only have to step on the mat and go

~ Create a fun, relaxing place for your practice

               If you have the space, light some candles, burn some incense and put on some                     music.

~ Track it!

               Like scheduling, tracking can help keep you focused

Check out this link to an easy tracker page, just print it out ( there are 4 options for printing, look for the “Download here US letter”

~ Hook up with a Yoga buddy

             Accountability baby! You tell them about your practice and they tell you or you                   plan to practice together.

~ Take your practice outside.

             Yes I know its January, but south of the Mason/Dixon we do get some nice days in               the winter and I love me some yoga in the woods.

So there you have it, a few tips for building a home practice. If you have others please share them on the FaceBook page. Pass your wisdom on!

Lets get started!

The Sun Salutation, or Surya Namaskara is a series of poses linked in a sequence to create a flow of movement. Each pose coordinates with your breathing: Inhale to extend, and exhale to bend.

Sun Salutations build heat in the body and are often used as warm-up sequences for a yoga practice. The components of a Sun Salutation also make up a “vinyasa” or flow yoga practice.

There are many variations of Sun Salutations. This sequence presented below is often referred to as “Sun Salutation A” (Surya Namaskara A). Consider this as the base for the other variations.

Benefits of a 31-day commitment:

* strength gains

* Increased flexibility

* Mental balance

* Increased confidence

* Greater sense of commitment

* Improved Sleep

* Increased sense of awareness

In short lots of great benefits!

The plan is simple Everyday do at least 10 rounds of Sun Salutations. You can do any version that suits you, the base practice, with or without modifications… You can ramp up version of Sun salute ‘A’ simply moving with the breath. Or you can do the Sun Salutations series ’B’ with the lunges add.

Also you can do more than 10 if you want and you can add other poses if you like as well. Throw in some pigeons (I know how much you love those) or a Warrior sequence if you like. But no what,  do at least 10 Surya Namaskara every day. Use this time to get to know the sequence better, take time to see how the poses feel in your body. Go slow, savor this time on the mat and make this sequence your own. Never rush the process, stop when you need to, modify as you go and remember this is your practice. Explore it!

Check in every day and let us all know how your doing. You dont have to be a big speech, but do pop in to let others know you  did your practice. You never know but your checking in just might encourage someone else!

I am going to pull together a few videos for you to follow I will post them on YouTube, I will drop the links on the Facebook Group page.

I can’t guarantee a video every day, but I will shoot for at least a few a week.

On a personal note I am looking forward to this, my personal practice for the last 2 + months has been very restorative and uber slow, Slow is good I’m a fan, but ‘Uber slow’ not so much…. I’m ready to re-build my strength and endurance.

So here is the first sequence ….. Surya Namaskara A

sun_salutes_A

Here are the basic poses, this sequence leaves out the lunges, that comes into play in Surya Namaskara B. I will lay that out next

Sun Salutation A also known as Surya Namaskara A

  1. Mountain Pose — Tadasana
  2. Upward Salute — Urdhva Hastasana

          ** Transition here is “Swan dive to forward fold”

  1. Standing Forward Fold — Uttanasana
  2. Half Lift or Monkey pose — Ardha Uttanasana

          **Transition here is “Step or jump back”

  1. Plank pose — Chaturanga Dandasana

           **Technically Chaturanga is a transition not a pose you hold

  1. Cobra or Upward-Facing Dog Pose — Urdhva Mukha Svanasana
  2. Downward-Facing Dog Pose — Adho Mukha Svanasana

            **Transition here is “Step or Jump forward”

  1. Half Lift or Monkey pose — Ardha Uttanasana

           **Transition here is “reverse Swan dive”

  1. Upward Salute — Urdhva Hastasana
  2.  Mountain Pose — Tadasana

………………………….

Sal Salutations B

Steps of Yoga surya namaskar sun salutation

This is basic ally the same except we added the lunges / Warrior II. I usually teach the lunge version first the on subsequent rounds I add the Warriors. But again do what feels right for you. Also in the classic SS B, the lunge is taught as you step back from forward fold and again as you step forward out of down dog… I teach it both ways. If you need more warm up time or to progress your practice at a different pace do only one lunge each round

  1. Mountain Pose — Tadasana
  2. Upward Salute — Urdhva Hastasana

          ** Transition here is “Swan dive to forward fold”

  1. Standing Forward Fold — Uttanasana
  2. Half Lift or Monkey pose — Ardha Uttanasana
  3. Step right leg back to low lunge – Anjaneyasana
  4. Plank pose — Chaturanga Dandasana
  5. Cobra or Upward-Facing Dog Pose — Urdhva Mukha Svanasana
  6. Downward-Facing Dog Pose — Adho Mukha Svanasana
  7. Step Right leg forward to low lunge – Anjaneyasana
  8. Half Lift or Monkey pose — Ardha Uttanasana

         **Transition here is “reverse Swan dive”

  1. Upward Salute — Urdhva Hastasana
  2. Mountain Pose — Tadasana

So there you have it 2 variations of the classic Sun Salutations sequence. There are many, many variations I hope we can get to some of them in the next 31 days!

 

Oh Shanti!

Cheryl

 

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