Today’s Move-It Monday puts together a number of poses I’ve presented in the last few weeks to create the basic building block of most “flow” or “vinyasa” classes~a Sun Salutation or Surya Namaskar. There are a number of variations, but learning this one basic sequence can give you the power to set up a flow of your own to warm up or cool down after workouts, link together poses you are working on, or simply to stretch and strengthen all of the major muscle groups in just a few moves.
If you want a detailed description of each pose, follow the link back to a more detailed description of the pose!
If your fingers do not easily reach the ground, remember to keep a slight bend in the knees or place your hands on a block (shown in this picture).
From Forward Fold, inhale, flatten your back and rise up to Ardha Uttanasana (remember that Ardha = Half). Press your fingertips into the floor or a block, or slide your hands up your shins as you press forward through the crown of your head and back through your hips. Your hand placement will be determined by the openness of your hamstrings and the length of your arms.
Exhale, bend your knees, place your hands to frame your feet and step back one foot at a time to Plank Pose. Exhale, keep your elbows pointing towards your waistband, and lower your body to the floor (chaturanga).
Inhale, stretch your arms high overhead, lift the gaze to the fingertips. Exhale and draw your hands back to your heart.