A Journey Into Yin Yoga

232

Sun Salutations (Surya Namaskar)

Both of the following sun salutations are a great way to warm up the body and pro-

duce a yang effect. More vigorous than the mountain pose (tadasana) series, these

sequences are often experienced in a vinyasa or power yoga practice. The poses will

strengthen and lengthen major muscle groups. As you move through the poses, the

heart rate will quicken, increasing blood circulation through the body and providing

a cardio effect. To prevent injuries, it is advisable to learn the proper alignment for

the poses from a qualified instructor. Take your time for the first round of each sun

SUN SALUTATION A

1. Begin in mountain pose
   with hands in prayer po-
   sition. Take a few deep
   breaths in and out through
   the nose, activating ujjayi
   breath.
   2. Inhale and sweep the
   arms overhead to upward
   salute.
   3. Exhale and dive into
   standing forward bend.
   4. Inhale and pull the
   spine up and out into half
   forward bend. You can
   leave the fingers on the
   floor or bring the hands
   to the shins.

5 a. Exhale and step back into a

push-up position for plank.

5 b. On the same exhalation,

lower slowly to the ground using

the upper-body muscles.

6. Inhale and lift the chest and
   slide the shoulders back into co-
   bra.