The Sun Salute for Sports
The Sun Salute is the most-practiced sequence in yoga, taught in almost any yoga class. There are many versions—each teacher tends to make adjustments. I developed this Sun Salute to do as a warm-up for sports—golf, running, tennis, basketball, biking, or whatever. Other Sun Salutes have you lying on the ground at some point, but what if the ground is wet or gritty? You can do this sequence with only your hands and feet touching the ground.
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Stand facing the sun. Put your hands together in front of your chest. Feel yourself standing on all four corners of your feet. Take a few deep breaths. Notice yourself being here now.
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Raise your hands over your head and arch back, maintaining awareness of your body. Breathe deeply.
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Fold yourself forward, bending at your hips, toward the ground. Hang down and breathe.
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Bend your knees and place your hands on the ground. Move your right leg behind you, into a lunge. Breathe.
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Bring your left leg back, forming a plank—a straight line from your head to your heels. Breathe.
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With your legs still off the ground, arch back into Upward Facing Dog. (You can do this on a wet golf course or a gritty tennis court without getting your pants dirty.) If your back, arms, or wrists are not feeling strong and flexible today, do the Half Cobra instead: with your body on the ground, arch back without using your hands. Be gentle with yourself. Breathe.
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Raise your hips up into Downward Facing Dog, stretching your heels toward the mat with straight legs. Bring your shoulders toward your knees and try to be straight from hands to buns. Modification: Rest on your elbows. Breathe.
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We are doing the right side, so bring your right leg forward into another lunge. Look forward. Stretch down into the lunge. Breathe.
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Bring your back foot forward and raise your hips into another fold. Let your upper body hang from your hips. Breathe.
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Arch back again, taking a deep breath.
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Standing on all four corners of your feet with awareness, let your arms swing out as you twist to the left and then the right. Repeat.
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Bring your right arm above your head and lean sideways as far as you can to the left as you breathe. Stretch. Repeat with left arm to the right side.
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See Sun Salute Summary
for photos of the left side.
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Now repeat the whole sequence on the other side. Go through the same poses, but as you start the first lunge, bring your left leg back. On the second lunge, bring your left leg forward. Keep breathing deeply!
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Next
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What is the right technique? Let your body be the boss of your yoga.
These lessons are free. Use them cautiously and at your own risk.
Additional homework: take a long walk or run five times a week.
You can do these yoga/pilates poses in any order you want, or just click on the "Next" button (above) to get the recommended sequence.
© copyright Pam Portugal Walatka, 2008 with Nancy Portugal Jamello.
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Nancy Portugal Jamello's Hatha yoga classes
in Saratoga, San Jose, and Los Gatos
Pam Portugal Walatka's yoga fitness class in Los Altos Hills
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