Sun salutation is an ancient yoga practice that consists of 12 exercises performed in a continuous flow. It’s great for beginners who are just starting out with yoga, as it is relatively gentle, but can still offer a good fitness challenge for more experienced practitioners. When performing sun salutations, it’s important to keep your deep breaths in mind and to move slowly and deliberately. Let’s take a look at each exercise in the order they should be performed.
The mountain pose is the starting position for the sun salutation sequence. To perform it, stand with your feet rooted into the ground, as if you were steadfast as a mountain. Your feet should be slightly apart, your arms relaxed at your sides, and your chest open. Try to keep your spine long, your chin slightly lifted, and your gaze forward. This pose should be held for at least 15-20 seconds.
Raised Arms Pose
From the mountain pose, raise your arms parallel to the ground, with your palms facing down. Keep your focus on your breath, continuing to take deep and steady breaths. Allow your belly to expand, and your chest and rib cage to move closer together. Hold this pose for 15-20 seconds.
After performing the raised arms pose, exhale and lightly lower your arms as you bend forward, keeping your knees slightly bent. Your arms should be resting lightly against the back of your legs, with your palms facing slightly forward. Hold for 15-20 seconds, then inhale and rise back up to the mountain pose.
Moving directly into the next exercise, exhale and bring your body down into the plank position. Keep your arms straight and your palms flat against the ground. Make sure your head, torso, and legs are all aligned and form a straight line. Hold the plank for 15-20 seconds.
Exhale and lower your body into a push up position. With your arms straight and your palms flat against the ground, allow your chest to come as close to the ground as you feel comfortable. To ensure proper form, ensure your pelvis is tucked in and your back is straight. Hold this position for 15-20 seconds.
Inhale as you slowly lift your upper body off the ground and into the Cobra pose. As you do this, engage your back muscles and roll your shoulders back and down. Let your head droop back and make sure your chest is up and open. Hold this pose for 15-20 seconds.