Apr 17

Posted on by Ramdas

I have expanded my sun salutation sequence. I’m still not happy with it because it still focuses too much on the same kinds of motions but here it is:

NOTE:  Yesterday, I mentioned switching and leading with my right or left foot.  I think of it this way when doing the Sun Salutation:  Right foot back to lunge then right foot forward to lunge, so my right foot is moving or leading in to the lunge pose both when it is back and behind me or when it is forward and beneath me.  I then use me left foot to lead or move into the lunges to establish a symmetry.  I’ve done the same thing with the extended practice described here.

Like yesterday, each position should be held 3-5 breaths or until you feel the need to move to the next pose.

  • Sun Salutation two or three time on each side for a total of four or six sequences.
  • Forward Bend
  • Lunge (right foot back)
  • Warrior I (right foot still back)
  • Upward facing dog
  • Downward facing dog
  • Lunge (right foot forward)
  • Warrior I (right foot still forward)
  • Forward bend (bring the left foot forward)
  • Mountain sequence (standing back bend, Mountain pose, bring hands to Namaste)
  • Forward bend
  • Lunge (left foot back)
  • Warrior II (left foot still back)
  • Upward facing dog
  • Downward facing dog
  • Lunge (left foot forward)
  • Warrior II (left foot still forward)
  • Forward bend (bring the right foot forward)
  • Mountain sequence
  • Tree pose (right foot raised)
  • Tree pose (left foot raised)
  • Staff pose
  • Marichi (Sage) III right then left side
  • Easy sitting pose (sukhasana)

As always, Yoga has helped center me and given me a place from which I can observe the world around me.