Sequence Wednesdays – Abbreviated Sun Saluation

Sequence Wednesdays – Abbreviated Sun Saluation

I teach my regular class on Wednesday evenings – Plus Size Yoga at Blue Heron Wellness – so it is a good day to share my weekly sequence ideas.  Note to class participants who read the blog – this isn’t necessarily what will show up in class.  That would be boring and take the fun out of surprising you! Heh heh heh… One of the sequences I love to teach in all of my classes is a simple abbreviated version of Sun Salution (Surya Namaskar) A.  This version is appropriate for all levels of practitioners and is a great way to start to connect breath with movement and get a sense of how yoga can be a moving meditation.  I have to give credit to Richard Freeman, an amazing astangi and teacher, for this idea.  We broke up and broke down both Sun Salutation A and B at his workshop at the Yoga Journal Conference in New York in April, and it occurred to me that there was no reason why I couldn’t teach the most accessible parts of the sequence without worrying about step backs, chaturangas and so on. 1. Start in tadasana (mountain pose).  Make sure you have even weight on all four corners of your feet.  Engage your legs, tuck your tailbone gently and relax your shoulders. 2. Inhale and raise your arms above your head to Urdhva Hastasana (upward hands pose).  Your palms can come together or be shoulder width apart.  Make sure your shoulders haven’t decided to stick to your ears.  Look up and see your palms. 3. Exhale and swan dive over your...
An informal review of my class and supported navasana

An informal review of my class and supported navasana

I was so excited to have Samantha of Yogitastic take my class a while ago.  Sam is another amazing yogini that I connected with online.  She was kind enough to write a quick review of my class and asked me to answer some questions as part of her “Sharing the light” series.  You can find out what she thought of me and what she asked here.  I’m all over the internet this month! During the class I offered a version of navasana (boat pose) that I learned from my teacher, Tias Little.  Since Sam loved it so much, I thought I’d describe it here. Basically, you take a yoga belt and make as big a loop as you can.  Make sure your loop is secure – i.e. give it a good yank. Place the belt around your torso under your arms and then place the balls of your feet into the other end of the loop.  Come into the navasana shape and tighten the belt if necessary. The belt should help hold you up so you can concentrate on engaging your abs and bringing your lower back into your body.  You will need to balance on your sits bones – it takes a bit of practice to not roll forward or back, but it is worth it! If you are taller you will need at least an 8 foot strap to be able to extend  your legs.  If you are working with a strap that is too short for your body you can simply keep your legs bent. Give it a try and let me know how it went...