Sun Salutations are fantastic! They move every muscle and joint, providing a perfect whole body workout, while also warming the body up for other poses (asanas) and increasing strength and flexibility. But they can be the most daunting part of a Yoga class for beginners, so as my next batch of Beginner Courses all start this week here’s my Beginners’ Guide 🙂
Tadasana (Mountain Pose)
Stand with toes together, heels slightly apart. Inhale and lift arms. If you have low back pain keep a straight back. If not you can squeeze your glutes, draw your abdominals in and lean back as far as comfortable. Then keep your knees soft and bend as much as you need to as you exhale forward into Uttanasana
Uttanasana (Forward Fold)
Don’t worry if you can’t get your hands on the floor with straight legs. Bend your knees, bend them more… bend them so much that you have your hands on the floor. Putting some weight through the hands takes the pressure out of your lower back. Also in this position lead with your heart, not the crown of your head, so you keep your spine long and allow your chest to remain open so you can take full, deep breaths. From here step one foot back and lower the knee coming into a low lunge.
Aswa Sanchalanasana (Low Lunge)
Don’t let the knee come past your toes. If you have any hip injuries keep this position more boxy, if not you can sink your hips forward more coming deeper into the lunge.
There are two options for what comes next:
- Bharmanasana (Table)
Any pain in the knees you can double fold your mat under them here. Knees under hips, wrists under shoulders. Spread your fingers. Keep a micro-bend in your elbows so they are not locked out and use your triceps to rotate your inner elbows towards one another.
2. Kumbhakasana (Plank)
Any pain in the wrists in this position come to the forearms.
In plank lower your knees first so you are in Table. From here you have two options:
- Bring your right forearm down, then your left forearm down. Make sure your forearms are relatively wide apart. Then keeping your hips lifted lower your chest down in between them.
2. Keeping your elbows into your body, lower your chest and your chin. This will require more upper body strength. If this is not available to you now do not give up hope, the best way to get stronger is to practice the first option, even if it doesn’t feel like it at the time you are building the upper body strength you need.
3. From Plank, roll a little forwards. Keep the elbows into the body and lower yourself in one straight line to the floor. If you find yourself doing a belly flop stick to one of the earlier options to protect your back and build strength.
NB: I know it can feel like you just want to be able to do everything straight away, but Yoga practice remains fun and interesting because there is always a challenge to be working towards, your body is beautiful and strong just how it is, so never worry about what anybody else is doing.
If you’ve come down forearm by forearm, you may prefer to lift into Sphinx to keep the flow. Equally if you have low back pain Sphinx gives more support. Only lift as high as feels comfortable. Or if you want a deeper backbend, then you can bring the hands alongside the ribs and lift up a little higher.
From here you can push back into Downward Facing Dog. However, pushing back to Downward Dog can be quite strenuous, so you can come through Table pose, tuck your toes under and lift up into it to begin with.
Ardo Mukta Svanasana (Downward Facing Dog)
In this pose don’t worry so much about getting the heels down to the mat. Focus on getting along spine, by pushing actively into the hands and sending your chest and belly back towards the thighs. Spread your fingers, push into the knuckles and fingers. Keep your thighs active, gently pushing your heels down.
- To begin with get used to lowering your knees down from Downward facing dog and coming into Table. When in table you can take hold of the right/left leg and bring it forward into a low lunge. Make sure you assist your ankle so it comes under your knee.
- If you have the flexibility you can step your foot all the way forward between your hands from Downward Dog. If it doesn’t quite make it, take hold of the ankle and bring it forward between the hands.
From your low lunge, you can then step together into a Forward Bend and rise up to Mountain/Tadasana, closing the sequence by bringing your hands to your heart ❤