Yoga Fundamentals II: Yoga Sun Salutation A Sequence For Beginners
Yoga sun salutation sequence for beginners consists of 12 asanas, such as the hours of the day. Each is connected to the previous and the next in a fluid 'path' in which each asana flows into the next with maximum flexibility. Each single position must be held for a few seconds to move on to the next.
Here's how to perform the sequence of the various positions in practice for version A of the Greeting to the Sun. We start standing near the edge of the mat. The feet are parallel to each other and as wide apart as the width of the hips. Relaxed arms and legs, closed eyes and normal breathing.
Prarthanasana Prayer Pose:
Breathe out by placing your palms on your chest.
position of the arms raised Hasta Uttanasana: inhale by extending the arms upwards, and as wide as the shoulders. Divide your hands and arch your back. Legs and feet must remain still and the soles of the feet firmly on the ground.
Forward bend Padahastasana: exhaling, bend forward with the torso, and then towards the floor, keeping the spine straight. The open palms rest on the sides of the feet, keeping the head in line with the back. This movement is not very easy if you are not very elastic. Try to get as low as possible, perhaps bending your knees a little.
Equestrian pose Ashwa Sanchalanasana: Hold your breath and shift your weight to the palms on the sides of the feet. Bring the right leg back until it touches the ground with the knee, resting only the toes. At the same time bend your left leg, without moving your left foot or hands. Push your pelvis forward and arch your back a little, looking straight and widening your chest.
Downward Dog Pose Adho Mukha Svanasana: While inhaling, bring your left leg back to the side of your right foot. At the same time, lift your butt and bring your head down in your arms. A triangle must be created. Keep your back, legs and arms straight, and your feet flat on the ground.
Eight-limb salute Ashtanga Namaskara: exhale as you bend your knees to the ground, placing your toes on the mat. Lower your chest, bending your elbows, so that your chin and chest are touching the mat. Keep the buttocks and abdomen off the ground. Thus only 8 parts of the body touch the ground (feet, knees, chest, chin and hands).
Cobra Pose, Bhujangasana: lower the pelvis towards the ground, sliding with the torso forward. Breathing in, open your chest and straighten your elbows. In this way arching your back back, push your chest in front, and turn your gaze a little upwards. The straight arms will support the chest, the palms of the hands are on the ground. Make sure your pelvis is raised.
Downward Facind Dog, Adho Mukha Svanasana: holding the breath, always with the palms on the ground, without moving hands and feet, place the toes on the ground and lift the butt and bring down the head, between the arms . Always keeping your legs straight, return to the triangle position. Keep your back, legs and arms straight, and put your heels on the ground.
Equestrian pose, Aswha Sanchalasana: keeping the palms on the ground, bend the left leg forward, and exhaling bring the foot between the hands, with the knee under the chest. Simultaneously bend your right knee to the ground and push your pelvis forward to arch your back. Widen your chest and look straight up a little, stretching your left leg and arms.
Forward bend, Padahstasana: holding the breath, advance the right foot bringing it forward, between the hands. Advance also with the left and with feet together, raise the pelvis upwards, extending both knees. Keep your forehead as close to your knees as possible without effort. The palms of the hands are on the ground and next to the feet.
Arms Raised up pose, Hasta Uttanasana: Raise the torso to straighten and keeping legs and feet still. Inhale as you raise your arms upwards and arch your back backwards. Keep your arms shoulder-width apart and look forward, slightly upwards.
Prarthanasana, prayer pose: exhaling, lower your arms and rejoin the palms of your hands at chest height.
Yoga sun salutation sequence for beginners is an easy sequence for you to practice whenever you feel you need some time to stretch it out, boost your energy and reconnect with your body and your soul. Try to performi t firts thing in the morning a few times if time allows and let your day get started with the right foot! If one of these postures seem a bit too challenging for you don’t forget to modify them and add props if you feel to!