1. Salutation Normal, restful breathing
SUN SALUTATION
The “sun salute” is a complete Ayurvedic exercise also known as Surya Namaskara.This series of postures simultaneously integrates the whole physiology including mind, body, and breath. It strengthens and stretches all the major muscle groups, lubricates the joints, conditions the spine, massages the internal organs and increases blood flow and circulation. Traditionally, it is a cycle of 12 postures performed in a fluid sequence one right after another. Each motion should be synchronized with the breath. Alternatively, you may want to try giving each posture time to activate the movement of prana (energy) by staying in each posture with deep nasal breathing for 1–2 minutes.
If you are new to yoga, I highly recommend taking a few classes with an experienced teacher to ensure that you have the proper alignment. If in doubt, move slowly and be gentle with yourself and your ability. You do not need to do the poses perfectly to benefit.
Perform Sun Salutations for a minimum of 12 minutes each day, or follow my Everyday Yoga programs on the Gaiam DVDs: Ayurveda for Detox, Ayurveda for Stress Relief or Ayurveda for Weight Loss.
How to do Sun Salutation
1. Salutation Normal, restful breathing
2. Raised Arms Inhale
3. Hand to Foot Exhale
4. Equestrian Inhale
5. Mountain Exhale
6. Eight Limbs No breathing
7. Cobra Inhale
8. Mountain Exhale
9. Equestrian Inhale
10. Hand to Foot Exhale
11. Raised Arms Inhale
12. Salutation Exhale
SUN SALUTATION: STANDING CHAIR MODIFICATION
You will need a sturdy, straight-backed chair for this exercise. Be sure to place the back of the chair against a wall to ensure sturdiness.
Reminder: Pain is always an indication that you are pushing too hard. You will reap the most benefits by relaxing into these postures, rather than straining through them.
1. Stand with a straight back facing the seat of the chair, with feet close together but not touching. Bring your palms together in front of your chest. Standing prayer pose.
2. Interlace your thumbs and stretch your arms straight out in front of you, parallel to the ground. Let your gaze follow your hands as you reach them up overhead, stretching and elongating the spine from its base at the tailbone all the way up to the fingertips. Mountain pose.
3. Keeping your arms by your ears and your gaze towards your hands, hinge forward at the hips and soften your knees to a slight bend. When you come to a natural pause, place your hands on the seat of the chair and relax your head down. Forward bend.
4. Bending your right knee, reach your left foot back and place it a few feet behind you on the floor. Keep your left leg straight and your right leg bent at the knee. Look up. Left side lunge.
5. Keeping both palms on the chair and the right knee bent, lower your left knee to the ground. Arch your back, gently squeezing your shoulder blades together and opening your chest, and look up. Kneeling left side lunge.
6. Reach your right knee back to meet the left so that both knees are on the floor and the feet are together. Pushing into your palms, straighten your legs back. Gaze towards your feet and gently stretch heels back towards the ground. Modified downward-facing dog.
7. Keep arms and legs in place. With a straight back, tilt head slightly and look up. Halfway lift.
8. Bend your left knee and step the left foot forward a few feet to its original position. Keep the right leg stretched straight out behind you. Look up. Right side lunge.
9. Bend right knee to the floor. Then arch your back, gently squeezing your shoulder blades together and opening your chest, and look up. Kneeling right side lunge.
10. Your palms still on the chair, step your right foot up to meet the left and straighten your legs. Forward fold.
11. Interlace your thumbs and stretch your arms out, letting your gaze follow your hands as you reach them up overhead, stretching and elongating the spine from its base at the tailbone all the way to the fingertips. Mountain pose.
12. Slowly lower your arms down and bring your palms together in front of your chest. Relax, breathe, and be with your body for a few moments, taking note of how you feel. Standing prayer pose.
Repeat exercise 3 times (as long as there is no pain)
SUN SALUTATION: SEATED CHAIR MODIFICATION
You will need a sturdy, straight-backed chair for this exercise.
Reminder: Pain is always an indication that you are pushing too hard. You will reap the most benefits by relaxing into these postures, rather than straining through them.
1. Sit with a straight back with your legs together. If your feet do not reach the floor, put a pillow below your feet so they do not dangle. Bring your palms together in front of your chest. Seated prayer pose.
2. Interlace your thumbs and stretch your arms straight out in front of you, parallel to the ground. Gaze towards your hands as you reach them up overhead, stretching and elongating the spine from its base at the tailbone, all the way up to your fingertips. Seated extended mountain pose.
3. Keep your arms near your ears and keep gazing at your hands as you slowly hinge forward at the hips. When you come to a natural pause, let your head relax towards your thighs and gently bring your arms towards the ground. Forward fold.
4. With both hands, take hold of your right leg behind the knee and gently lift up. Bring your torso forward towards your right thigh as far as is comfortable. Seated right side lunge.
5. Continuing to hold your right leg up, arch your back, gently squeezing your shoulder blades together and opening your chest. Look up. Halfway lift.
6. Lengthen the back of your neck, bringing your head back to a neutral position, and gently release your right leg. Interlace your thumbs and stretch your arms straight out in front of you. Keeping your gaze directly on your hands, slowly hinge forward at the hips. When you come to a natural pause, let your head relax towards your thighs and gently bring your arms towards the ground. Forward fold.
7. With a straight back, bring your torso to an upright position. Rest your palms on your thighs with your fingers pointing towards your knees and elbows bent. Arch your back, gently squeezing your shoulder blades together and opening your chest, and let your head tilt back slightly. Look up. Seated mountain pose.
8. Lengthen the back of your neck, bringing your head back to a neutral position. With both hands, take hold of your left leg behind the knee. Gently lift up. Bring your torso forward towards your left thigh as far as comfortable. Seated left side lunge.
9. Continuing to hold your left leg up, arch your back, sliding your shoulder blades towards one another across your back and opening your chest. Look up. Halfway lift. Lengthen the back of your neck, bringing your head back to center, and gently release your left leg.
10. Interlace your thumbs and stretch your arms straight out in front of you. Keeping your gaze on your hands, slowly hinge forward at the hips. When you come to a natural pause, let your head relax towards your thighs and gently bring your arms towards the ground. Forward fold.
11. Interlace your thumbs and stretch your arms out, gazing at your hands as you reach them up overhead, stretching and elongating the spine from its base at the tailbone, all the way up to your fingertips. Seated extended mountain pose.
12. Slowly lower your arms down and bring your palms together in front of your chest. Relax your hands to your lap. Breathe and relax your body for a few moments, taking note of how you feel. Seated prayer pose.
Repeat exercise 3 times (as long as there is no pain)