Yoga Blog

FEBRUARY 27, 2011

Rising With The Sun

Posted by Dorothy under Natural Highs, Philosophy, Wellnessno responses

After years of e-mailing my clients and friends instructions and poses of The Sun Salutation, I have decided to make things more convenient for all by posting a one page picture file of the sequence and simple instructions to be printed. The pace of the sequences can be done according to your personal preferences or your fitness plan for the day. For example, if you want to work on your cardio, pace yourself faster with one breath for one pose, and if you prefer to work on building strength, slow down. Also, take advantage of low carb protein powder to boost your diet and help you build muscle mass at the same time.

Sun Salutation poses
Download as PDF

1) Tadasana ( Mountain )

-stand with feet together and palms together at heart
-feet firmly on the ground, abs tight
- chest to open, shoulders relaxed & spine to lengthen

2) Urdhva Hastasana ( Upward Salute )

-open your arms to the side circling it up and over your head, then keep your palms together
-shoulders away from your ears
-lift and open your chest upwards & arch your back slightly without pushing your lower ribs forward
-elongate your spine & waist, gaze diagonally upwards

3) Hasta Uttanasana ( Forward Fold )

-open your arms to the side, hinge from your hips & lower down your hands to the side of your feet
-bring your chest to your thighs and forehead to your shins
-keep your feet firm, do not lock your knees, lift your sitting bones upwards

4) Utthita Ashwa Sanchalanasana ( Lunge )

-lunge R leg to the back, keeping theLknee at 90° where your L knee is in line with your ankle
-extend through the back of your R knee and into your heel
-lengthne your spine forward & draw the shoulders back & away from the ears
-even out the weight between both legs

5) Plank

-retain your breath
lunge L leg to the back keeping your feet together & extending from your hip into your heels
-hands to be in line with your shoulders, engage the abs and gluts

6) Ashtanga Namaskara ( 8 Points Salute )

-drop the knees chest and chin down
-elbos to be pointing up to the ceiling & hips to be lifted off the ground
-relax entirely

7) Bhujangasana ( Cobra )

flatten your toes, slide your body forward & lift your chest & lengthen your spine diagonally upwards
-extend through your arms & keep the elbow close to your body
-do not worry about arching the back, just keep lifting your spine,also squeeze your gluts
-press your toes into the ground & extend your legs

8 ) Adho Mukha Svanasana ( Downward Dog )

tuck the toes in, lift your sitting bones up
lift along your inner arms from the wrists to the tops of the shoulders
-widen through your upper back & draw the shoulders away from your ears
-lengthen ur spine & waist
-keep the head between the upper arms, look in between your legs

9) Utthita Ashwa Sanchalanasana ( Lunge )

lunge R leg forward

10) Hasta Uttanasana ( Forward Fold )

lunge L leg forward

11) Urdhva Hastasana ( Upward Salute )

open your arms to the side, circle your arms up while lifting your chest upwards then bring your hands up & over your head keeping the plams together

12) Tadasana ( Mountain )

-stand with feet together and palms together at heart
-feet firmly on the ground, abs tight
- chest to open, shoulders relaxed & spine to lengthen

13) Switch for the Left lead


If you need further explanations or if you have any queries, please feel free to e-mail me at

**Our next Langkawi Yoga And Nature Retreat: 17 – 21 March 2011

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