Traditionally, the Sun Salutation yoga sequence is practiced at sunrise and the 12 asanas within the sequence flow smoothly from one to the other, which makes it fun, aerobic and highly recommended! Our version has a minor twist. The 12 asanas remain in sequence, but, we linger in the poses to improve strength and flexibility, which minimally tweaks some of the body positions seen in the fabulous illustration below, mainly asanas 4 and 9. On a side note, we love practicing yoga at sunset! It’s always a good time to unify the body and mind. The full sequence takes five minutes and you can stack multiple sequences back-to-back if you are seeking more intensity.
In slow motion.
Daylight is beginning to wane and the birdsong is in bloom. Maybe you are listening to Savasana music. Perhaps you are burning a candle and lighting some patchouli. Excellent.
Let's begin.
Stand at the top of your yoga mat with your feet a few inches apart and close your eyes. Let your arms hang loosely at your side as you take a deep breath in through your nose, holding your breath for a brief moment at the end of your inhale, then slowly exhale through your mouth. And again. Big breath in through your nose and hold, then slowly exhale through your mouth. Last time. Big breath in through your nose and hold, two, three, and slowly exhale through your mouth. We will continue this circular breathing throughout the meditation.
{Asana 1} Gently open your eyes and bring your palms together in a prayer pose at your chest. Take a big breath in through your nose and hold, then slowly exhale through your mouth.
{Asana 2} Inhale and stretch your arms up toward the sky and slowly arch your back from the waist while gently pushing your hips forward.
{Asana 3} Exhale, nice and slow, and fold your arms forward until you can touch the yoga mat with your fingertips. If you can go deeper, rest your palms flat against the mat, just to the left and right of your feet, with your fingertips pointing forward. Linger in this downward position for a few moments and bend your knees if necessary. While relaxed in this folded position, take a big breath in and hold, then slowly breathe out. Again. Big breath in and hold, then slowly exhale while deepening your stretch. Last time, big breath in, big breath in, big breath in and hold, then gently release. One of the joys of slow motion yoga is holding the poses for an extended period of time while deepening your flexibility with every exhalation.
{Asana 4} Deep breath in as you slightly bend your knees, then gently extend your left leg behind you with only the ball of your foot touching the mat. Your left leg should be straight and your thigh muscle should be flexed. Your right foot should be flat and pressing against the mat, your knee should be bent at a right angle, and your thigh should be flexed and parallel with the mat. Push the palms of your hands against the mat and flex your forearms, biceps and shoulders. Slowly exhale. Hold this position for a cycle of three deep breaths, in and out. (Note: This pose differs from the illustration.)
{Asana 5} Breathe in as you extend your right leg straight back while supporting your gravity with flat palms and the balls of your feet. Fully extend your arms as you exhale, and keep your head and torso in a straight line and flex the muscles in your arms, legs, abdomen and glutes. Also known as the Plank Pose, hold this position for a cycle of three restorative inhales and three cleansing exhales.
{Asana 6} Slowly inhale as you bend your elbows and lower your forehead toward the mat while you lower your knees and balance on the balls of your feet while keeping your hips elevated. (Note: This asana immediately flows into the next.)
From the book “The Sivananda Companion to Yoga” written by Lucy Lidell with Narayani and Giris Rabinovitch. © 1983 by Gaia Books Limited, London and Sivananda Yoga Vedanta Center.
{Asana 7} Deep breath in as you lower your hips, point your toes, and arch your back while looking upwards. Exhale slowly. Hold this pose for a cycle of three deep breaths, in and out.
{Asana 8} Breathe in while you bend your elbows, lower your forehead and curl your toes under as you push against the mat to lift your hips into an inverted V-shape. Your heels and the palms of your hands should be flat against the mat and your arms should be fully extended. Slowly exhale. Hold this pose for a cycle of three nourishing breaths.
{Asana 9} Inhale while you step forward with your left leg and rest it between your hands. Your right leg should be straight and your thigh muscle should be flexed. Your left foot should be flat and pressing against the mat, your knee should be bent at a right angle, and your thigh should be flexed and parallel with the mat. Push the palms of your hands against the mat and flex your forearms, biceps and shoulders. Slowly exhale. Hold this position for a cycle of three significant breaths. (Note: This pose differs from the illustration.)
{Asana 10} Big breath in as you bring your right leg forward and rest your feet next to each other and between your hands. Your fingers should be touching the yoga mat, but if you can go deeper, rest your palms flat against the mat with your fingertips pointing forward. Linger in the downward pose for a beat and bend your knees if necessary. While relaxing in this folded position, treat yourself to three glorious breaths in and out.
{Asana 11} Inhale as you slowly unfold your body and put your palms together and raise them above your head, arms fully extended, and bend backward at the waist, nice and slow.
{Asana 12} Exhale as you gently return to an upright position, arms at your side.
Breathe in love.
⌘