Dynamic Surya Namaskar sequence

Let the Sunshine in             

Dynamic Surya Namaskar

This is a dynamic, flowing variation on the classic sun salutation. This particular sequence has an emphasis on stretching the psoas or hip flexor muscle at the top of the thigh. You can change the pace of this yoga sequence by staying in each pose for 5 breaths or by using the one breath one movement principle in order to to flow through the practice.

This warming, heat-producing sequence can be used as a stand-alone short yoga session or, alternatively, as a warm-up to a longer yoga class. Building the number of rounds up over time will enable you to gain strength.  Connecting to your breath in each movement, allows this sequence to feel like a moving meditation. You should always rest in savanasana at the end of your yoga session.

            . Tadasana (Mountain pose)

Stand with your feet together-hands in front of your heat in pray.. 

 2. Urdhva Hastasana (Upward Salute)

Inhale and sweep your arms up keeping your shoulders moving down the   back. Look up towards the thumbs.

           

   3. Uttanasana (Standing Forward Bend)

Exhale folding forward. Bend your knees here if you need to.

     

            4. Ardha Uttansana (Half Standing Forward Bend)

Inhale look forward and lengthen the spine

           

 

            5. High Lunge

Exhale, and step your left foot back into a lunge, keeping your gaze forward.  Drop your back knee to the floor if you need to. Inhale

           

  6. Adho Mukha Svanasana (Downward-Facing Dog Pose)

Exhale and step your right foot to down dog-keeping your feet hip wisth apart.. Spread your fingers and draw your lower (floating) ribs into the body.

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  7. Eka Pada Adho Mukha Svanasana (Tri-pod down dog )

            Inhale lifting the right leg high-keeping keep the belly strong and both hips

            facing towards the floor

           

  8. Eka Pada Adho Mukha Svanasana Variation

            Exhale bending the right knee taking the heel towards the left hip.

Keep both shoulders square to the floor.. Inhale

           

      9. Adho Mukha Svanasana (Downward-Facing Dog Pose)

Exhale and step your right foot back to down facing dog.

            

. 10.  Plank Pose

Inhale and bring your body forward until your shoulders are over your wrists.Keep your body straight like a plank..Push your heels into an imaginary wall behind you, be strong through the belly

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  11.  Chaturanga Dandasana(Four-Limbed Staff Pose)

Exhale as you bend your elbows and lower body down towards the floor ( drop your knee’s to the floor if you need to) Keep your elbows close to the body and keep the shoulders moving away from the ears.

           

   12.  Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

Inhale, sweeping up into updog, opening the chest and heart-standing up on the hands. Keep your legs fully active  and the shoulders moving away from the ears ( stay low in cobra as an option)

            

 13. Adho Mukha Svanasana

Exhale back to Down Dog

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    14.  High Lunge

            Inhale the right foot back in between the hands in a lunge. Inhale

            

          15. Uttanasana (Standing Forward Bend)

            Exhale stepping the left foot forward to touch the right, folding back in over

            the legs in a forward bend.

             

         16. Urdhva Hastasana (Upward Salute)

Inhale and sweep your arms up keeping your shoulders moving down the back. Look up towards the thumbs.

            

  17. Tadasana (Mountain pose)

Exhale the-hands back in front of your heart.

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