How to Do a Vinyasa Opening Sequence

The most popular and traditional opening sequence in Vinyasa Yoga is the Surya-namaskar or Sun Salutation. It is most often done in the morning to greet the day and to energize the practitioner in order to prepare for the challenges that we all face in our day to day lives.

Instructions

Difficulty: Easy

1. Stand facing the sun with both feet together and both hands together, palm to palm.
2. Inhale, raising your arms upward.
3. Bend backwards slowly while still inhaling, stretching your arms above your head.
4. Exhale slowly while bending forward and placing your hands on the earth and your head on your knees.
5. Inhale, stepping widely back with your right leg and raising your head toward the sky. Your left foot should still be between your hands.
6. Exhale and bring your feet together, raising the hips and tucking the head under again.
7. Lower your body to the ground on the next exhale. Your head, hands, chest, knees and feet should be touching the ground.
8. Raise your head slowly, inhaling. Bend the spine back as much as you can.
9. Exhale and invert your body, entering into the same position you obtained in step 6.
10. Inhale and lunge your left leg forward, back into its original position. Keep your foot between your hands and raise your head.
11. Step forward with your right leg and raise your hips, placing your head on your knees and with your hands flat on the earth.
12. Raise your hands over your head and slowly bend backward as you inhale.
13. Bring your hands back down, palms together and stand facing the sun.

Tips & Warnings

• If you are pregnant you'll want to avoid laying on your stomach and you should consult your Yogi to be sure the stretches are appropriate.