How to Practice Yoga
Feeling smartphoned out? Instead of connecting to the Internet every morning, connect with yourself. Yoga is a 5,000 plus year old science rooted in ancient India and in this tutorial we will teach you a basic Surya Namaskara (Sun Salutation) yoga routine where you can start your day off by paying your mind, your body and the sun some respect!
|Step 1||Standing Mountain Pose — Tadasana
Stand with your feet hip-width apart. Press your palms together in prayer position. Rest your thumbs on your sternum and take several breaths.
|Step 2||Upward Salute — Urdhva Hastasana
Inhale as you sweep your arms out to the side and overhead. Gently arch your back and gaze toward the sky.
|Step 3||Standing Forward Fold — Uttanasana
Exhale as you fold forward from the hips. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.
|Step 4||Half Standing Forward Fold — Ardha Uttanasana
Inhale as you lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins.
|Step 5||Lunge, Right Leg Back
Exhale as you step your right foot back. Keep your fingertips and left heel on the ground. Reach back through your right heel. Beginners can place the right knee on the ground.
|Step 6||Plank Pose — Kumbhakasana
Inhale as you step your left foot back, coming into Plank Pose (also known as High Push-Up Pose). Spread your fingers and align your wrists directly under your shoulders. Your feet should be hip-distance apart. Draw back through your heels and lengthen your spine.
|Step 7||Knees, Chest, and Chin Pose — Ashtanga Namaskara or Chaturanga Dandasana
Exhale as you lower your knees to the floor, keeping your elbows tucked in toward your sides. Keeping your hips lifted off the floor and palms flat, bring your chest and chin to the floor. Place your chest between your hands.
|Step 8||Cobra Pose — Bhujangasana
Inhale as you draw your chest forward, keeping your hands underneath your shoulders. Extend your legs along the floor and un-tuck your toes. Draw your shoulders back and lift your chest slightly. Keep your lower ribs on the floor.
|Step 9||Downward-Facing Dog Pose — Adho Mukha Svanasana
Exhale as you lift your hips and roll over your toes placing the soles of your feet on the floor. Your heels do not need to touch the ground. Ground down through your hands and soles of your feet as you lengthen your spine. Lift your belly and sit bones to the sky. Stay here for five breaths. On your last exhalation, bend your knees and look between your hands.
|Step 10||Lunge, Right Leg Forward
Inhale as you step your right foot between your hands, coming into a lunge on the opposite side. Keep your fingertips and right heel on the ground. Reach back through your left heel. Beginners can place the left knee on the ground.
|Step 11||Standing Forward Fold — Uttanasana
Exhale as you step your left foot forward, coming back into the Forward Fold. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.
|Step 12||Upward Salute — Urdhva Hastasana
Inhale as you sweep your arms out to the side and extend up once again. Gently arch your back and gaze toward the sky.
|Step 13||Mountain Pose — Tadasana ( starting point)
Exhale as you come back into Mountain Pose. Bring your hands into prayer position. Rest your thumbs on your sternum. Repeat the sequence, stepping back with your left foot first this time.
|Step 14||End in Sukhasana - Meditation Pose.
|Namaste. Translation: "The spirit in me respects the spirit in you"|