Sun(day) Salutations

Posted: April 1, 2012 in Fitness Tips
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Make This Morning A Yoga Morning

Today we will be embracing our inner yogi as we share our favourite version of  the Sun Salutations. These basic postures are a great start to your morning, afternoon, evening, or anywhere in between. We found this guide at Yoga Site and we’ll tell you from personal experience that it is an easy to follow at-home recipe for a yoga fix.  It’s a great way to warm up, or cool down after your exercise routine. It’s also a great way to stretch, and release all tensions. You’ll find it easy enough for beginners to follow; you don’t have to be an avid yogi in order to dive right into these poses. All that is required is a little floor space, a yoga mat, and peace of mind.

Remember to breathe with each movement, and to place your hands firmly on the floor, fingers wide.


1. Mountain  Begin by standing in Mountain pose, feet about hip width apart, hands either by your sides or in prayer position. Take several deep breaths. 2. Hands up  On your next inhale, in one sweeping movement, raise your arms up overhead and gently arch back as far as feels comfortable and safe. 3. Head to knees   As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet.
4. Lunge  Inhale and step the right leg back 5. Plank  Exhale and step the left leg back into plank position. Hold the position and inhale. 6. Stick Exhale and lower yourself as if coming down from a pushup. Only your hands and feet should touch the floor.
7. Upward Dog  Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels comfortable and safe. Lift your legs up so that only the tops of your feet and your ahnds touch the floor. It’s okay to keep your arms bent at the elbow. 8. Downward dog  Exhale, lift from the hips and push back and up. 9. Lunge  Inhale and step the right foot
10. Head to knees  Exhale, bring the left foot forward and step into head-to-knee position. 11. Hands up  Inhale and rise slowly while keeping arms extended . 12. Mountain   Exhale, and in a slow, sweeping motion, lower your arms to the sides. End by bringing your hands up into prayer position. Repeat the sequence, stepping with the left leg.
  1. This is great! I do these every morning.

  2. This is great! Thank you 🙂 namaste

  3. I LOVE sun salutations. They are so energizing and restorative at the same time. I have a guilty admission, though. I often do them in the dark:)

  4. skinnyfattofit says:

    this makes me so happy, yoga stick figures, dig it!

  5. this is such a great simple reminder to gift yourself this time in the morning. 🙂 just print it out and stick it somewhere you can’t miss it!

  6. msherbakov says:

    No better way to start your day!!

  7. What a great way to begin the day! Focusing on your body and well-being early in the morning helps set the tone for the rest of the day. Thanks for sharing this with us.

  8. Aztecar says:

    Reblogged this on Self-development with meditation and commented:
    Sun salutation (Surya Namaskar) in easy to learn manner.

  9. […] also have been religiously doing some yoga each morning. I found a sun salutations series on Socially Fit’s blog, and made my own voice recording that goes through the series twice […]

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