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SUN SALUTATIONS

SUN SALUTATIONS. MOUNTAIN POSE EXTENDED MOUNTAIN (Baby Back Bend). FUNCTION – postural alignment; spinal extension Breath – inhale Body Part and Direction setup cues (from Mountain Pose): Arms reach over head Shoulders drop away from ears Tail tucks downward Belly draws in.

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SUN SALUTATIONS

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  1. SUN SALUTATIONS

  2. MOUNTAIN POSEEXTENDED MOUNTAIN(Baby Back Bend) • FUNCTION – postural alignment; spinal extension • Breath – inhale • Body Part and Direction setup cues (from Mountain Pose): • Arms reach over head • Shoulders drop away from ears • Tail tucks downward • Belly draws in • Ribs lift off hips • Chest opens upward • Spine extends back

  3. FORWARDFOLD • FUNCTION – spinal lengthening and release; gentle hamstring stretch • Breath – exhale • Body Part and Direction setup cues: • Belly draws in • Knees bend softly • Chest reaches forward and down • Body folds over thighs • Head relaxes down • Eyes look to knees

  4. LUNGE • FUNCTION – here, it sets the distance for your Down Dog placement; it creates length down the front and back of the body • Breath – inhale • Body Part and Direction setup cues: • Right leg steps as far back as comfortable • Front knee sits over ankle • Back thigh lifts up • Chest opens wide

  5. DOWN DOG • FUNCTION – both dynamic and restful; spinal alignment and length; overall flexible strength • Breath – exhale • Body Part and Direction setup cues: • Front foot steps back • Feet hip-distance apart • Tail bone/sit bones lift high • Hands press into floor • Shoulders lift away from ears • Spine lengthens upward to the tail • Inner thighs press back • Heels drop downward

  6. PLANK • FUNCTION – upper and lower body integration; builds upper body and core strength (postural awareness) • Breath – Inhale • Body Part and Direction setup cues: • Chest slides forward • Shoulders stack over hands • Think Mountain Pose... posture • Belly draws in • Knees drop down (option)

  7. CROCODILE • FUNCTION – full body stabilization; upper body strength and posture • Breath – exhale • Body Part and Direction setup cues: • Chest moves forward • Body lowers down • Elbows squeeze inward • Shoulders draw back and down

  8. UP DOG • FUNCTION – stretches the front of the body; strengthens upper body (arms, shoulders, back); encourages spinal length • Breath – inhale • Body Part and Direction setup cues: • Chest curls upwards • Butt squeezes (to protect the back) • Feet press down • Thighs lift off the ground • Hands press down • Shoulders roll back; collarbones widen • Eyes look straight ahead

  9. DOWN DOG • FUNCTION – both dynamic and restful; spinal alignment and length; overall flexible strength • Breath – exhale • Body Part and Direction setup cues: • Belly draws in • Hips lift up and back • Arms press away from the ground • Inner thighs reach for the back wall • (see previous Down Dog description for more details)

  10. LUNGE • FUNCTION – creates length down the front and back of the body • Breath – inhale • Body Part and Direction setup cues: • Right leg springs forward between hands • Knee stacks over ankle • Chest lifts up • Shoulders draw back • Back leg lifts up

  11. FORWARD FOLD • FUNCTION – spinal lengthening and release; gentle hamstring stretch • Breath – exhale • Body Part and Direction setup cues: • Back foot steps forward • Belly draws in • Knees bend/soften • Hips tilt forward • Spine lengthens downward

  12. EXTENDED MOUNTAIN POSE • FUNCTION – postural alignment; spinal extension • Breath – inhale • Body Part and Direction setup cues (from Forward Fold): • Knees bend • Butt sits back • Belly draws in • Head reaches forward • Arms reach wide • Chest lifts • Spine extends upwards

  13. MOUNTAIN POSE • FUNCTION – postural alignment; spinal extension • Breath – exhale • Body Part and Direction setup cues: • Arms release down to sides • Body resets in Mountain Pose

  14. STANDING STRENGTH

  15. WARRIOR 1 • FUNCTION – lower body strength; internal hip rotation to balance the pelvis; back leg hip flexor/psoas stretch; spinal extension • Breath • Body Part and Direction setup cues (assuming lengthwise orientation): • Right foot steps as far back as comfortable

  16. WARRIOR 1 continued • Heel anchors down • Outer edge of foot presses away • Back thigh lifts upward • Hips square up to the front • Glutes tuck down (to protect lower back) • Belly draws in • Chest lifts upward • Arms extend overhead • Shoulders draw down the back

  17. EXTENDED WARRIOR 1 • FUNCTION – increased core work (as the body lengthens forward from Warrior 1); back leg works harder to stay grounded (also a challenge for ankle/foot stability) • Breath • Body Part and Direction setup cues (moving from Warrior 1): • Belly draws in (for support) • Chest reaches forward • Back heel presses down • Body extends diagonally • Arms reach long

  18. WARRIOR 2 • FUNCTION – lower body strength (glutes, hamstrings, quads); hip opener; upper body posture • Breath • Body Part and Direction setup cues (assuming horizontal orientation): • Feet step wide • Toes turn to the right • Front knee bends over ankle, in line with center of foot

  19. WARRIOR 2 continued • Back heel presses away • Back thigh lifts upward • Glutes tuck under • Inner thighs open wide • Hips, ribs and shoulders stack up vertically • Shoulders roll back and down • Arms extend wide to the sides • Eyes gaze down the front arm

  20. EXTENDED WARRIOR 2 • FUNCTION – increases workload of lower body muscles as you drop deeper... hamstrings lifting up from underneath and glutes working to maintain knee alignment; upper body weight dropping to the side increases the work of the oblique muscles; back leg works harder to stay grounded (also a challenge for foot and ankle stability) • Breath

  21. EXTENDED WARRIOR 2 continued • Body Part and Direction setup cues (moving from Warrior 2): • Front arm reaches to the side • Ribs extend over front thigh • Elbow rests down on top of knee • Top arm reaches long over head • Shoulder draws down and back • Bottom ribs move forward • Body extends diagonally

  22. TRIANGLE POSE • FUNCTION – lower body strength; hip opener; stretch over the top hip (IT band) and down the side body • Breath • Body Part and Direction setup cues: • Feet step wide • Toes turn to the right • Leg muscles lift upwards • Hips shift to the back leg

  23. TRIANGLE POSE continued • Ribs lengthen away from hips • Arms extend to the side walls • Chest stays open to the front • Arms tip to vertical • Belly draws in • Top hip opens up • Tail tucks down • Bottom ribs soften downward • Top shoulder draws back and down

  24. BALANCES

  25. TREE POSE • FUNCTION – standing balance; lower body muscle activation to assist foot/ankle/knee/hip stability; increased ability to focus; awareness of core activation for stability • Breath • Body Part and Direction setup cues (starting in Mountain Pose): • Eyes set a steady gaze forward • Belly draws in (for stability)

  26. TREE POSE continued • Right foot presses against standing leg (optional heights) • Standing leg lifts energetically upwards • Hips sit level • Tail drops down (to lengthen lower spine and anchor the pose) • Ribs and chest lift up off hips • Chest opens • Shoulders roll back and down • Hands come together at heart center

  27. DANCERSPOSE • FUNCTION – standing balance with spinal extension; stretch for the abdominals, chest, shoulder and hip flexor area on the lifting side; quads work to push the foot into hand; lengthening of hamstrings on the standing leg; muscles of the standing foot are active to balance as the body shifts forward • Breath

  28. DANCERSPOSE continued • Body Part and Direction setup cues (starting in Extended Mountain Pose): • Right hand reaches back for right foot • Thumb rotates up inside big toe • Knees together • Front arm reaches forward • Foot pushes back into hand • Body suspends forward • Chest lifts up and opens • Front arm rises up to full Dancer

  29. EAGLE POSE • FUNCTION – standing balance; internal hip rotation and adduction (inner thigh squeeze) can provide stretch to the glutes/periformis; leg strength increases with knee bend/butt drop; spinal length and integrity as tail drops down; upper back stretch • Breath • Body Part and Direction setup cues (starting in Mountain Pose): • Eyes set a steady gaze forward

  30. EAGLE POSE continued • Belly draws in • Knees bend • Right leg crosses over left and wraps around • Inner thighs drop inward and squeeze together • Right arm crosses under left and wraps around • Thumbs face the body • Hips sit back and down • Tail tucks under to lengthen spine • Elbows lift up • Hands press away (to find stretch in the upper back)

  31. HIPOPENERS

  32. SWAN POSE • FUNCTION – passive position (using body weight) to stretch and release tension in the front hip (mainly periformis muscle): some stretch in the back hip flexor if able to straighten and lengthen the back leg • Breath • Body Part and Direction setup cues (moving from Down Dog): • Right knee comes forward between hands • Right hip settles down onto floor

  33. SWAN POSE continued • Right foot flexes (to protect knee) • Back hip rolls forward (to square the hips) • Back leg extends to the back wall • Knee and five toes face down to the floor • Belly draws in • Ribs lift and roll forward away from hips • Chest reaches forward • Arms lengthen out • Hips soften down

  34. MODIFIEDHALF LOTUS • FUNCTION – deep hip and butt stretch; also opening through the pelvis if you move to the lying back positions • Breath • Body Part and Direction setup cues (moving from seated/cross-legged position): • Right ankle sets on top of left thigh (options here)

  35. MODIFIEDHALF LOTUS continued • Sit bones move back and press down • Knees drop down and press forward • Ribs lift up off hips (spine lengthens upward) • Chest reaches forward • Hands walk forward along the floor • Butt stays back and down • Hands can press down to push the butt back

  36. CORE – ABS/BACK

  37. THE 3B’s – BELLY, BACK AND BREATHING • FUNCTION – stabilizing the spine during core movements (for safety and effectiveness); maintaining core connection (neutral rib-hip position) while breathing out the side of the ribs versus expanding the front ribs • Breath – lateral thoracic breathing

  38. THE 3B’s – BELLY, BACK AND BREATHINGcontinued • Body Part and Direction setup cues: • Belly draws in • Back presses towards the floor (if supine) • Back creates platform for belly lift (if prone) • Side ribs expand with breath

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