Her Unique Glow

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THE BENEFITS OF SUN SALUTATIONS:

• Improves spinal mobility & flexibility
• Warms up and prepares the body for movement
• Stretches & strengthens the entire body
• It helps to centre and ground your energy through the rhythmical movements
• It allows you to connect to your breath (bringing movement in line with breath allows us to connect to the present moment – A great mindfulness technique)
• Improves blood circulation
• It helps to build that fire-like energy within our bodies to leave us feeling strong, calm, grounded and powerful
• It’s designed to stimulate and work all parts of the body: every organ, internal system, chakra and energy centre

WHEN TO PRACTICE SUN SALUTATIONS:

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Traditionally Sun Salutations are performed in the morning to help connect to the sun’s energy and prepare the body for the day ahead. I personally love practicing Sun Salutations at ANY point throughout my day whenever I feel like my body needs a little opening, release or energy boost. It can be a great addition into your morning routine and perhaps starting with 2 or 3 rounds in the morning may be exactly what your body needs to wake up and energise. I love adding in Sun Salutations into my Yoga practice before the main series of asanas (poses) commences but the more you practice these, the more you’ll find what works for you and intuitively feels good.

HOW TO PRACTICE SUN SALUTATION A:

I’ve filmed a video tutorial to help guide you through Sun Salutation A. Once you feel comfortable and confident with the movements you can then connect breath to movement and flow with each inhale and exhale.

Follow the following 12 steps to take you through one round of Surya Namaskar A:

1. MOUNTAIN POSE (TADASANA): Bring the feet together allowing the big toes to touch and keeping a little space between the heels. Ground down through all four corners of the feet, distributing the weight evenly, feeling the arches of the feet lift away from the floor. Draw up through the kneecaps to engage the thighs and engage the core muscles by drawing the naval in towards the spine. Rest the arms by the sides of the body with the palms facing forwards, draw the shoulders down the back and away from the ears and lift up through the crown of the head gazing out in front of you.
2. EXTENDED MOUNTAIN POSE (URDHVA HASTASANA): Inhales and sweep the arms out to the sides and up towards the ceiling with the arms parallel to each other and the palms facing towards one another. Draw the shoulders down the back and away from the ears. Squeeze the glutes, pulling up through the pelvic floor and pull the naval in towards the spine to engage the core, lifting up tall through the crown of the head.
3. DEEP FORWARD FOLD (UTTANASANA): Exhale, hinging forwards from the hips, frame the feet with the hands finding a forward fold. Maintain this forward fold by bending the knees and placing the hands flat on the ground with your fingertips in line with your toes (use a block here and bend the knees as much as you need to help soften through the hips). Ensure the fold is initiated from your hips (not the waist) and allow the spine to lengthen. Extend through the legs if possible, maintaining the length through the spine. Allow the head, shoulders and neck to soften.
4. HALF WAY LIFT (ARDHA UTTANASANA): Inhale and start to lengthen through the spine brining your hands to your shins, thighs or even to a block.
5. PLANK (PHALAKASANA): On the exhale, step back one leg at a time to bring yourself into Plank with your shoulders are above your wrists, creating one straight line with the body – from the crown of your head to the feet (although the knees can be lowered into a half plank). Keep your neck in line with the rest of the spine and look between the hands. Ensure your hips aren’t lifting too high and that your lower back isn’t dipping towards the ground. Spread your fingers wide and evenly spread the weight across your hands, drawing up through your pelvic floor and engage your core muscles. Protract through your shoulder blades, broadening through the shoulders and collarbones.
6. FOUR-LIMBED STAFF POSE (CHATURANGA DANDASANA): Lower your knees to the ground (or keep them lifted). Engage your core and on the inhale, shift your weight forwards so that your shoulders move past your fingertips. Keep your hips lifted and as you exhale, begin to bend your elbows to 90 degrees, hugging the arms into the sides of the body towards the ribcage. Point your elbows back towards the feet and aim for your elbows to be in line with your shoulders.
7. COBRA (BHUJANGASANA): Lower yourself down towards the mat and place your hands under your shoulders, spreading the fingers wide. Hug your elbows in towards the side of your body and as you inhale, press into your hands and lift your chest away from the floor. Press into the tops of your feet, engage your glutes and extend the arms as much as feels comfortable. Broaden through your collar bones to open the heart’s centre and draw the shoulders down the back and away from the ears. Focus on drawing the heart space open and upwards. Engage the core and pelvic floor muscles, drawing the naval in towards the spine.
8. DOWNWARD FACING DOG (ADHO-MUKHA SVANASANA): Exhale and shift your weight back towards your heels and then lift the sitting bones high towards the ceiling, drawing the chest through the gates of the arms towards the thighs, finding Downward Facing Dog. Focus on lengthening through the spine, drawing the chest through the shoulders and towards the thighs. Pull your shoulders away from your ears and allow the biceps to frame the ears. Relax your head and neck and focus on lengthening through the spine and then release the heels down towards the mat. Keep the heels lifted or bend through the knees to help promote the lengthening of the spine. ***You may choose to hold this asana and take a few breaths here.
9. HALF WAY LIFT (ARDHA UTTANASANA): Inhale and start to walk the feet towards the top of the mat, once again framing the feet with your hands and lengthening through the spine to find Half Way lift.
10. DEEP FORWARD FOLD (UTTANASANA): Exhale and hinge back down from the hips finding Deep Forward Fold.
11. EXTENDED MOUNTAIN POSE (URDHVA HASTASANA): Inhale and begin to roll up through the spine, extending the arms overhead for Extended Mountain pose.
12. MOUNTAIN POSE (TADASANA): Exhale and bring the arms back down to the sides of the body or to heart’s centre.

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