Salute the Sun with Cait!!
Sun Salutations, or “Surya Namaskar” in Sanskrit, are a series of postures commonly practiced in yoga classes. There are many variations of this sequence depending on yoga lineage or desired effect.
In this 20-minute practice we will explore 4 different variations of Sun Salutations:
Half Salutes
Traditional Lunging Salutes
Sun Salutation “A” (aka Sun A’s)
Sun Salutation “B” (aka Sun B’s)
Sun Salutes help to wake up and warm up the body. I find them to be both invigorating and calming as they physically create heat and energy, but also, because we move on the breath, they help me to get out of the chatter of my head and into the innate wisdom & peacefulness of my body.
You can incorporate these into your daily routine (ex: commit to 3 Sun Salutes every morning), or at the beginning of a yoga practice to prepare the body (& mind) for moving into deeper postures like more advanced standing postures, back bends, arm balances + inversions, or hip openers. Sun Salutations can also be a great warm up for other forms of physical activity, too.
As I mentioned in my previous video, I’m still a little new to this ‘recording myself teaching’ thing, so please pardon the awkwardness and all of the “uh’s” and “um’s.” Recording yourself, and watching it back, is extremely humbling and educational. Next video I am going to be more aware of those “buffer” words between thoughts. Also my new mic should be here next week (I hope!) so that everyone can hear me better.
I have included another written breakdown of this practice below the video as well.
Thank you as always for tuning in!!! Please feel free to send any feedback, requests, or questions my way. I hope you enjoy!!
Namaste.
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CLASS BREAKDOWN
Half Salutes - 2x
Inhale: “Mountain Pose” arms to sky, stand tall
Exhale: Forward fold, drop the head
Inhale: Half-way lift, bend knees slightly to get spine long
Exhale: Forward fold, drop head
Inhale: Reverse swan dive to stand, power from legs and belly
Exhale: Hands to heart, relax shoulders
Lunge Salutes - 2x
Take a Half Salute, after your (inhale) to Half-way lift
Exhale: Step right foot back, drop knee
Inhale: Low lunge, arms to sky and belly in
Exhale: Downdog
Inhale: Look forward and step right foot forward
Exhale: Drop left knee to floor
Inhale: Low lunge, arms to sky and belly in
Exhale: Hands to floor step back foot to front of mat
Inhale: Half-way lift
Exhale: Forward fold
Inhale: Reverse swan dive to stand
Exhale: Hands to heart
*Repeat with left foot stepping back to lunge
Sun Salutation A
Inhale: Mountain Pose
Exhale: Forward Fold
Inhale: Half-way Lift
Exhale: High Plank (option to keep knees lifted or bring to floor)
Inhale: Long through spine, broad through collar bones
Exhale: Lower to belly with control, keep elbows hugging in
Inhale: Cobra Pose
Exhale: Release to floor
Inhale: Press back up to High Plank
Exhale: Downdog
Inhale: Look forward between hands (option to lift heels then bend knees)
Exhale: Step to front of mat
Inhale: Half-way lift
Exhale: Forward Fold
Inhale: Reverse swan dive to Mountain
Exhale: Hands to heart, shoulders relax
*That counts as one round, repeat once more through
Sun Salutation B
Take a Sun A to get back to Downdog
Option: High Plank to Chaturanga (“Low Plank,” bend elbows and hover) instead of belly to floor
Option: Upward Facing Dog (hips lifted, elbows straight) instead of Cobra (hips on floor, elbows stay bent)
Inhale: Look forward between hands, or option to lift RIGHT leg to hip height
Exhale: Plant feet for Warrior I (Right foot to right wrist, spin heel of left foot to floor, keep feet wide on mat and grounded into floor)
Inhale: Lift the torso for right side Warrior I
Exhale: Hands to floor - VINYASA to Downdog, option to skip Vinyasa and just step back to Downdog
Remember your Vinyasa: (inhale) High Plank, (exhale) Low Plank, (inhale) Cobra or Updog, (exhale) Downdog
Inhale: Look forward between hands, or option to lift LEFT leg to hip height
Exhale: Plant feet for Warrior I (Left foot to left wrist, spin heel of right foot to floor, keep feet wide on mat and grounded into floor)
Inhale: Lift torso for left side Warrior I
Exhale: Hands to floor - take a Vinyasa through to Downdog or option to skip Vinyasa and just step back
*That completes 1 Round of Sun Bs, take one more