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Sun Salutation Flow |
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This exercise stretches all the major muscle groups, strengthens
internal organs and increases flexibility. The sun exercise is a series
of postures which draws on the principles of sivananda yoga - a style
of yoga which comes under the umbrella term of hatha.
Anyone looking to tone their body and enhance their well-being can
practise the sun exercise. It takes about five minutes to do - and can
be performed in a small space. It can be practised in the morning or
the evening - and is the perfect way to start the day - or unwind after
work. You do not need any special equipment and the exercise should be
performed on a yoga mat or towel.
I recommend three rounds (doing the exercise once on both your left and
right foot) of sun exercise three times a week. An inhalation or
exhalation should be taken for each movement.
1. Stand with your feet together and arms down by your side. As you inhale, raise your arms upwards towards the ceiling, and, as you exhale bring your palms towards your chest into a prayer position. |
2. As you breathe in, stretch your arms up above your head - pulling away from the base of your spine - and tilt them slightly backwards. Look up towards your hands and squeeze your buttocks gently together to support your back. |
3. Exhale deeply, bring your arms down towards your feet and fold your body over your legs. Slightly bend your knees and place your hands on the floor - or if this is too difficult - hang your hands towards the floor. |
4. As you inhale, crouch down and step your right leg backwards, leaving your left leg placed between your hands. Now look up. This move is great for stretching out the hip flexor - the muscle near the hip bone and thigh which affects how you walk. |
5. Take your left leg back to meet your right leg. With straight arms, push your body away from the floor. Lower your pelvis gently downwards, but not too far. Lift up your tummy muscles to help keep your back straight. Hold for 3 seconds. |
6. Bend your knees and place them on the floor, so you are on all fours. Exhaling slide your upper body down towards the floor in-between your hands. Your waist and bottom is off the ground and your chin is resting on the floor. |
7. Slide the rest of your body forwards between your hands and, inhaling, push your upper body off the ground. Lift your tummy upwards and your back will naturally bend. Keep your arms slightly bent and elbows tucked towards your waist. |
8. Exhaling deeply, tuck your toes under your feet and pushing off from your hands, bring your body into an inverted V shape. Look downwards and keep lengthening your spine by pushing your body away from your hands. |
9. Lift your right leg off the floor and crouching down, slide it between your hands. If this is difficult, grab your right angle and lift it into place. Keep your hands on the floor, allow your left leg to rest on the ground. Lean forward and look up.
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10. Pushing away from your back foot, come into a standing position with your body bent forwards. Exhale deeply as you place your hands on the floor - or if this is too difficult - hang your hands downwards. |
11. Inhale as you reach your arms forwards and upwards. Stretch upwards towards the ceiling and slightly back. |
12. Exhaling, bring you arms back above your head - squeezing your buttocks together to support your lower back, and then bring your hands down into a prayer position. Stand still for several breaths and repeat on the left side. |
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