How to Do a Sun Salutation in Sivananda Yoga
The Sivananda routine, as well as many other styles of yoga, begins with a dynamic series of poses called the Sun Salutation. This asana sequence is excellent for warming up, raising your energy level and getting you into the mood for yoga, as well as increasing flexibility and balance.
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Instructions
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Stand at the front of your mat with your hands in prayer position. Become aware of your breathing.
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Inhale, raise your hands above your head and gently arch back.
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Exhale and bend from the waist, bringing your hands down to the ground. If you're not flexible enough to touch the ground with your legs straight, bend your knees too.
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Inhale and step back as far as you can with your right foot, leaving your left foot in place.
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Exhale and step back with your other foot, flattening your body into a push up position.
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Inhale and look up, raising your head and chest and curling back as far as is comfortable.
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Exhale, bring your head down and lift your hips. Keep your feet and hands in place and straightening your legs and back.
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Inhale and step forward with your right foot, placing it between your hands if possible. Simultaneously, raise your head.
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Exhale and step forward with your other foot, bringing your head back down and keeping your hands on the ground. Again, you can extend your legs or keep them bent if you are less flexible.
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Inhale and bring your hands together, raising them above your head as you stand up straight and then arch back gently.
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Exhale as you bring your hands back to prayer position in front of you.
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Repeat the entire sequence, stepping back and forward with your left foot first this time. Leading this sequence once with each leg is considered to be one round of sun salutation. The Sivananda yoga program recommends starting your asana practice with 5 to 12 repetitions like this, depending on your strength and endurance.
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Tips & Warnings
Focus on your breathing, and try to keep it even and moderately paced. This can really guide you through the correct motions and timing for the poses of the sun salutation.
Don't push yourself too hard, especially at the beginning of your yoga session. The sun salutation is supposed to warm you up and get you stretched out, not exhaust or overextend you.
