Yoga teachers will tell you that while the air you inhale travels directly into your lungs, the prana you take in with it moves along your spine. The flowing routine demonstrated over the following pages enhances your intake of vitalizing energy because each of its poses is intimately connected with your breathing and the sequence extends your spine forward and back. As you enjoy the dance-like movements, feel the increased intake of prana vitalizing your body and mind. When practised early in the morning, the Sun Salutation helps to regulate your breath for the rest of the day. Begin by doing six Sun Salutations daily (three on each side) and gradually increase your practice to 12 rounds, leading the first round with your right foot, the second with your left, and so on.
If you are a complete beginner and find that there is just too much to remember in this sequence, ignore the breathing instructions to begin with and simply learn the body positions. Once you are more familiar with the sequence, begin to co-ordinate your movements with your in- and out-breaths in order to maximize your intake of vitalizing prana.
CAUTION: IF YOU ARE PREGNANT, MODIFY THE MOVES – DO NOT LIFT YOUR ARMS OVER YOUR HEAD NOR REST YOUR ABDOMEN ON THE GROUND. IT IS BEST TO LEARN WITH A TEACHER WHO SPECIALIZES IN PREGNANCY YOGA.
1 Begin by standing tall with your feet together and your arms relaxed by your sides. Gently seal your mouth and inhale deeply through your nose, preparing yourself mentally to begin the sequence of movements. Remember to breathe through your nose throughout the sequence.
2 Breathe out as you bring your palms together directly in front of your breastbone in the prayer position of classical yoga. Feel this movement begin to “centre” both your body and your mind.
3 Breathe in as you straighten your elbows and stretch your arms overhead. Try to keep your arms straight and beside your ears as you look up. Simultaneously arch your entire body backward, trying to keep your knees and elbows straight. Feel this complete stretch energizing your whole body, from your fingers to your toes.
4 Exhale as you bend forward to place your hands on the ground at either side of your feet. If you are unable to reach the ground with your knees straight, bend your knees slightly. Try to bring your forehead toward your knees.
5 Inhale deeply to take in as much prana as possible and simultaneously stretch your right leg back. Bend both knees and rest your back knee on the ground, in a lunge position. Look up, keeping your hands on the ground at either side of your left foot.
6 Retain your breath as you bring your left foot back in line with your right foot. Straighten both knees to bring your body into a push-up position, forming a straight line with your body from your head to your heels, if you can.
7 Exhale as you bend your knees and place them on the ground. Keep your hips up and place your chest on the ground between your hands. Bring your chin to the ground.
8 Without moving your hands or your feet, inhale and slide your body forward, then arch up your head and chest. Keep your hands flat on the ground and your elbows slightly bent, tucking them in toward your sides. Relax your shoulders down, away from your ears. Make sure you keep your lower body on the ground.
9 Tuck your toes under and breathe out as you lift your hips as high as possible. Try not to move your hands or feet. Straighten your elbows and allow your head to hang down between your arms. Bring your chest closer to your thighs as you stretch your heels toward the ground. This is Downward Dog pose and can be practised on its own, too.
10 Inhale, bend your left knee and rest it on the ground. Almost simultaneously, step forward with your right foot, bringing the toes in line with your fingers. Look up without lifting your hands off the ground.
11 Exhaling, bring your left foot forward, positioning it beside your right. Lift your hips up and drop your head toward your knees. Straighten your knees as much as possible without lifting your hands off the ground. Remember that you can bend your knees slightly, if you need to.
12 Inhale as you slowly straighten your body and stand upright. Stretch your arms forward and then up over your head. Try to keep your arms straight and beside your ears. Look up. Simultaneously arch your entire body backward, trying to keep your knees and elbows straight. Again, feel this whole-body stretch energizing you from your fingers to your toes.
13 Exhale as you lower your arms by your sides and return to your starting position. This completes one round of the Sun Salutation sequence. In the next round, stretch your left leg back in step 5 and step forward with your left foot in step 10.
