Sun Salutatio

ns(Surya Namaskara)

Mountain Pose

•Stand tall, feet pressed firmly into the ground•Hands together at the center line of your body•Shoulders back•Slowly breathe in and out

Tree Pose• Press your foot to your inner thing (or below the knee for an easier version)•Palms press gently together•Relax the shoulders•Keep your focus ahead to stay balanced•Wobbling a bit is okay, you will find it easier to stay balanced with time.

Swan Dive•Stand back on both feet to mountain pose, then reach your arms above you, and then out by your sides•Meanwhile slowly bend at the waist until you form a 90 degree angle•Reach out with your arms

Standing Forward Bend

•From Swan Dive, reach forward and stretch to place your hands on the floor (or as close to it as you can). •Lengthen the torso•Release the head completely•Keep knees straight and active•The key is to relax- do not push your body to do anything that you are not comfortable with

Plank•Breathe into your full body. Let the breath connect you to your body, head to toe•Pull the navel to the spine•Press back through the heels•Tuck the toes under•Focus on a spot between your hands•Rest the knees on the floor for an easier version

Chaturanga•Hands are pressed into the ground at waist-level•Elbows hug the body•Lift your heart•Knees lifted up (or drop knees to the mat for an easier version)•Keep whole body straight/aligned

Upward Dog•From plank, roll the toes back and arch your back in upward dog•Drop the shoulders down•Straighten the arms•Press evenly through your palms•Activate the thighs as they lift off the matt•The tops of the feet support your weight

Downward Dog•From Upward Dog, roll back and press into Downward Dog•Palms reach forward, pressing into the matt evenly with each finger•Spread your weight in every part of your body•Press heels down (only if its not too difficult for you)•Shoulder bones should slide down the back

Runner’s Lunge•From Downward dog, step your right foot to between your hands in Runner’s Lunge•The knee should light up directly above the heel.•Roll the shoulder blades down the back•Keep your back leg straight & strong•Press back into your heel•Come up on your fingertips

Triangle•From Runner’s Lunge, reach one arm up above your head in Triangle•Feel your legs connect with the matt•Send energy up through the fingertips•Slightly bump the hip back, and turn gaze upwards

Warrior Two•Slowly rise from triangle, and bend the right knee. Stretch your right arm in front of you, and your left arm behind you in a straight line.•Gaze over your right arm •Press into the outer edge of your back foot•Keep the torso vertical

Back to Mountain•From warrior two, step your legs together and stand tall in mountain pose.•Bring your palms together, and push your shoulders back.•Breathe slowly in and out•Namaste.

Works Cited“An Index of Yoga Poses.” About.com. 4 September 2010.

<http://yoga.about.com/od/yogaposes/a/beginnersposes.htm>.

“Chaturanga.” Sweettatorblog.com. 26 August 2009. 4 September 2010. < http://sweettaterblog.com/2009/08/>.

Chryssicas, Mary Kaye. Breathe: Yoga for Teens. New York: DK Publishing, 2007.

“Downward Facing Dog.” train2move.com. 4 September 2010. <http://www.train2move.com/2009/02/27/exercise-of-the-week-3/>.

“Front Plank.” ohsheglows.com. 4 September 2010. < http://ohsheglows.com/run/abs/>.

Pizer, Ann. “So Many Poses, So Much Time.” About.com. 26 May 2010. 4 September 2010.

<http://yoga.about.com/od/yogaposes/a/beginnersposes.htm>.

“Standing Forward Bend.” yogaclass.ie. 4 September 2010. < http://www.yogaclass.ie/vinyasa-flow-poses.html>.

“Swan Dive.” womensday.com. 4 September 2010. <http://www.womansday.com/Articles/Health/Fitness-Exercise/Yoga-for-E

veryone.html>.

“Trikonasana.” yoganika.com. 4 September 2010. http://www.yoganika.com/blog/another-test-blog-post-from-nika/>.

“Two Young Women Balancing Doing Yoga Tree Pose.” 123rf.com. 4 September 2010. <http://www.123rf.com/photo_2555696_two-

young-women-balancing-doing-yoga-tree-pose.html>.

“Upward Facing Dog .” yogaclass.ie. 4 September 2010. < http://www.yogaclass.ie/vinyasa-flow-poses.html>.

“Yoga Exercise- Sun Salutation.” abc-of-yoga.com. 3 September 2010.

< http://www.abc-of-yoga.com/yogapractice/sunsalutation.asp>.