Resources

1st February 2015 - Instructional

The Sun Salutation

Follow this classic sun salutation to improve posture, mobility, flexibility, strength & stimulate relaxation. This sequence will also energise you as it increases blood flow to the internal organs. The most important part of the sun salutation and any yoga posture/sequence is to focus on the breath. Classic Sun Salutation Try to keep your movements in time with your breath all the way throughout this sequence. This sequence is designed to enhance your breathing. Perform as many sets you like and go at the pace you feel comfortable with. Movement 1 ┬áMovement 2  

  • Take a slow deep breath in & reach your arms out to the side & continue until you are reaching over your head.
  • You can lean back slightly if this feels comfortable & look through your hands up towards the ceiling with shoulders down.

Movement 3  

  • Very slowly breathe out & fold fwd with your hands coming out to the side then either resting on your legs or touching the floor in front of you.
  • Let your head, neck & shoulders hang relaxed. You can have your knees bent if this feels more comfortable.

Movement 4    

  • Bend both knees & place your hands on the floor either by the side of your feet or in front of your feet.
  • Breathe in, lunge back with one leg with your toe on the floor, leg straight & look straight ahead.
  • You can bend your knee and place it on the floor if this feels more comfortable.

Movement 5  

  • Breathe out & lunge back with the front leg & hold yourself in the plank position with your arms straight.
  • You can place your knees on the floor if this feels more comfortable but try to keep the arms straight & knees, hips & shoulders in line.

          Movement 6  

  • Holding your breath if possible, place your knees on the floor, lower your chest & chin to the floor & keep your hips up if possible.

Movement 7  

  • Lower your hips onto the floor, lift your chest up, roll your shoulders back to open the chest & take a breath in.
  • Keep the neck & shoulders relaxed & gaze softly in ahead.

Movement 8  

  • Push your hips up into the air & press through the heel of your hands.
  • Lengthen your legs out, keeping your hips & pressing your heels towards the floor.
  • Lengthen your spine & keep the chest open whilst looking behind your legs but keep your neck relaxed. Take as many breaths as you feel like in this position.

      Movement 9  

  • Lunge fwd with the same leg that you lunged back with at the start of the routine.
  • Lengthen out your back leg with the ball of the foot on the floor, look ahead & breathe in.
  • You can bend your back knee & place it on the floor if it feels more comfortable.

Movement 10  

  • Step fwd with the back leg, bringing both feet together and straighten your legs out if possible whilst breathing out.
  • Let your body relax and fold fwd with your head & arms hanging.

Movement 11  

  • Very slowly start to rise up & straighten your back out.
  • Take a slow deep breath in & reach your arms out to the side & continue until you are reaching over your head.
  • You can lean back slightly if this feels comfortable & look through your hands up towards the ceiling with shoulders down.

  Movement 12  

  • Slowly lower your arms down by your side & breathe out.
  • Keep repeating the sequence as many times as feels comfortable.

Peak Fitness Pack - Subscribe Now!

Achieve Peak Fitness using our FREE programme
- Free E-Book
- Subscriber only Video content
SUBSCRIBE