Standing warmup sequence continued

15 Stand in Mountain

Pose facing a wall, with your palms on the wall at shoulder height.

17 Move into Mountain

Pose and then step your right foot to the right 2 to 3 feet.

Raise your arms to shoulder height in front of you, palms facing up.

Cross your left arm over your right arm so your elbows are on top of each other.

10 Bend your elbows and 11 wrap your forearms around each other so your palms are facing each other, with your fingers pointing toward the ceiling.

Lift your hands and arms up toward the ceiling.

Repeat steps 8 to 11 for your other side and then return to Mountain Pose.

Raise your arms above your head, with your palms facing each other, shoulder width apart and your upper arms beside your ears.

14 Bend your knees and move into Chair Pose.

• For information on Chair Pose, see page 126.

Chair Pose strengthens your lower body and torso.

15 Stand in Mountain

Pose facing a wall, with your palms on the wall at shoulder height.

16 Slowly walk backward and walk your hands down the wall to move into Right Angle Pose.

For information on Right Angle Pose, see page 152.

Right Angle Pose provides a deep stretch to your shoulders, arms, back and hamstrings.

17 Move into Mountain

Pose and then step your right foot to the right 2 to 3 feet.

18 Bend forward from your hips, bending your knees slightly. Then relax your head and neck toward the floor to move into Rag Doll Pose.

For information on Rag Doll Pose, see page 168.

Rag Doll Pose is useful for lengthening your spine and increasing the flexibility in the back of your legs.

(surya namaskar variation)

Beginner Sun Salutation is an easier version of Sun Salutation, which is a sequence of poses that warms up your entire body, while helping to unite your body, breath and mind.

If you only have time for a quick practice, you may want to perform this series on its own to strengthen and stretch all of your major muscle groups, while stimulating your cardiovascular system.

The poses in Beginner Sun Salutation are geared toward people with less flexibility or mobility, such as beginners and seniors.

As you perform the poses, it is important to concentrate on breathing easily and evenly. Make sure that you never hold your breath. The breathing instructions in the photos below are a reminder of how you should be breathing when you move into the pose.

Whether you are performing Beginner Sun Salutation as a warm-up or on its own, you should perform four cycles per practice and work up to performing twelve cycles per practice. A cycle includes moving through all the poses for both sides of your body.

Yoga for You

Yoga for You

Learn About The Healing Art Of Yoga. We need to give more importance to our health and the treatment of diseases. A big number of medicines treat only the symptoms of the disease, and not the base cause. As a matter of fact, the cause of a lot of chronic ailments is still being researched.

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