Sun Salutation is the best basic exercise series, especially suitable for early morning exercises. It can eliminate early morning pain, activate all major joints and muscle groups, and lead to the start of a new day.
If you have enough time in the morning. You can practice this over and over again. If you have a short time in the morning, you can do it as a short exercise throughout the day, which can also have good results. And the practice of Sun Salutations can be changed according to your speed. Like flow yoga , you can transition from one breath to one movement to quickly increase your energy, or you can maintain several groups of breaths in each movement to be aware of your body.
1, Mountain Pose
- Stand with feet together, legs tightened upward, pelvis straightened
- Tuck in tailbone, abdomen, ribs, spine extended upward
- Shoulders back and sink, chest open
- Head and neck straight, chin slightly retracted
- Hands Place on your sides, palms forward.
2, arm-raising pose
- Inhale, raise your hands above your head, and look in the direction of your thumbs
3, standing forward bend
- Exhale, drive your arms to fold your body forward with your hips as the turning point
- Put your hands on both sides of your feet
4, half forward bend
- Inhale, raise your head and chest, and extend your spine
5, starting position
- Exhale, bend your knees, take a big step back with your right foot, point your toes on the ground
- Place your hands on both sides of your front feet, with the knees of your front legs directly above the ankles
6, downward dog
- Inhale, extend the spine
- Exhale, take a big step back with your left foot, bring your back foot together
- Push the ground with both hands, raise your buttocks to the highest level, enter the downward dog pose
- Maintain 3 to 5 sets of breaths in the downward dog pose.
7, Tablet Support
- Inhale, move the center of gravity forward to the arm vertically into the tablet
8, Four-column
- Exhale, bend your elbows until your big arms are parallel to the ground, lower your body, enter the four-column
9, upward dog
- Inhale, open your chest, straighten your arms, lift your body off the ground, and support the insteps and palms on the ground.
10, Downward Dog
- Exhale, push the ground with your arms, raise your hips and return to Downward Dog.
- Maintain 3 to 5 sets of breaths in downward dog pose. When
- exhales again, step your right foot forward to the starting pose (5)
- Inhale, extend the spine
- Exhale, move the left foot forward and close to the right foot,
- Inhale, raise the head, extend the spine, and open the chest (4 )
- exhale, body fold (3)
- inhale Breathe, drive the body upwards with your arms into the arm-raised back pose, look in the direction of your thumbs (2)
- Exhale, return to Mountain Pose (1)
This is a complete sequence of exercises. What needs to be explained is that when you repeat When practicing this sequence, switch legs each time you start. That is to say, if you pull your left leg back on the first pass, then pull your right leg back on the second pass, alternating. This is one of the reasons why many practitioners find it easier on one side than the other when doing single-leg downward dog or stepping forward from downward dog.
Finally, don’t forget to rest.
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