sequence of sun salutation in hatha yoga

Inhale into a low crescent lunge by lifting your chest up and stepping forward with your left foot in a lunge position.Your legs should remain in the same position as detailed above. Exhale and flow into the pyramid pose, moving your left arm down toward the right side with your gaze at the floor.Keep bending to the right until you can rest your right hand on your ankle, shin, or the floor behind your foot. Look up at your left arm, which should be straight overhead. Bend at the hip to the right side, moving your left foot’s toes straight ahead and keeping your right foot turned out slightly. Inhale and flow into the extended triangle pose.Extend your arms straight out to both sides, palms facing forward. Exhale and flow into the star pose by straightening legs to a standing position with toes pointed out.Inhale and flow into the goddess squat, stepping out into a wide squat with your toes pointed out and your arms bent out at your sides with palms up.Or you can move into a side bend by moving outstretched arms to one side. Exhale and flow into upward salute by lifting your arms straight overhead and lifting your chest to the ceiling.Inhale and start in standing mountain pose.Inhale and flow back into upward-facing dog.Exhale and flow into the four-limbed staff pose.Inhale and move into warrior I again, only this time, move your left foot in front and keep your right foot behind.Exhale and flow into downward-facing dog.Inhale and flow into upward-facing dog.Exhale and flow back into the four-limbed staff pose.Bend your right knee in a lunge position as you lift your chest up and move your arms straight overhead, allowing your palms to touch. Inhale and flow into warrior I pose by stepping your right foot forward.Your knees should be straight, heels pressing toward the mat, chest facing your thighs, tailbone lifted, spine straight, and head relaxed in line with the biceps. Your thighs will be lifted off the mat with your feet pressing into the floor. Inhale and flow into upward-facing dog, straightening your arms and lifting your chest up to the ceiling.Bend your elbows slightly, keeping them close to your sides, until they are parallel to the floor, to assume the four-limbed staff pose. Exhale and flow into the plank position, with your weight resting on your hands and your legs straight behind you, keeping your body in a straight line.Next, inhale and come to a half-forward bend, lifting the head up and coming up slightly, keeping the fingertips on the floor (if able) and the back straight. Exhale to a forward fold, hinging at the hips and letting your chest rest on your legs.Inhale to chair pose by bending your knees in a shallow squat position and lifting your arms up.“Lift the heart center, shoulders over the wrists, thighs lifted off the mat, tops of the feet pressing into the floor, long spine, crown of the head reaches (avoid lifting the chin),” explains Howe.

Inhale to upward-facing dog (Urdhva Mukha Svanasana).Your knees should be down or lifted, elbows hugging your ribcage, chest close to the mat, and gaze pointing downward. Exhale to four-limbed staff pose (Chaturanga Dandasana).“Your upper back should be open, pressing the floor away,” she notes. Howe says to place your wrists under your shoulders, straighten your knees, and lift and engage your core to support your spine. Your knees should be fairly straight, heels pressing toward the mat, chest facing your thighs, tailbone lifted, spine straight, and head relaxed in line with the biceps. Exhale to downward-facing dog (Adho Mukha Svanasana).“Step one foot back, knee over ankle where possible, lift heart center, hips forward, arms can vary- fully extended to the sky, halfway, or at heart center,” Howe says. Exhale to forward fold (Uttanasana), hinging from the hips, leading with the heart center toward the floor, knees very slightly bent, allowing the upper body to rest against the legs.Howe says your arms should be reaching over your head, and your heart should be lifted to honor the sun. Inhale to upward salute (Urdhva Hastasana).“ microbend in the knees, long spine, arms by your side, and palms facing forward (this will automatically release your shoulders back and down).” Inhale and exhale here to begin your sun salutation. “Feel the four corners of the feet connected-big toe, baby toe, outside edge of the foot, and the heel,” explains Howe. Begin in mountain pose (Tadasana) by standing at the top of your mat with your feet hip-distance apart.

Sequence of sun salutation in hatha yoga