The Sun Salutation yoga sequence is traditionally practiced at sunrise and the 12 asanas within the sequence flow from one to the other. Our version has two minor tweaks: We love doing the yoga at sunset—because we’re night owls—and, we linger in the poses to improve strength and flexibility. The full sequence takes five minutes and you can stack multiple sequences back-to-back for more intensity.
In slow motion.
Daylight is beginning to wane and the birdsong is in bloom. Maybe you are listening to Savasana music. Perhaps you are burning a candle and lighting some incense. Excellent.
Let's begin.
Stand at the top of your yoga mat with your feet a few inches apart and close your eyes. Let your arms hang loosely at your side as you take a deep breath in through your nose, holding your breath for a brief moment at the end of your inhale, then slowly exhale through your mouth. And again. Big breath in through your nose and hold, then slowly exhale through your mouth. Last time. Big breath in through your nose and hold, two, three, and slowly exhale through your mouth. We will continue this circular breathing throughout the meditation.
{Asana 1} Gently open your eyes and bring your palms together in a prayer pose at your chest. Take a big breath in through your nose and hold, then slowly exhale through your mouth.
{Asana 2} Inhale and stretch your arms up toward the sky and slowly arch your back from the waist while gently pushing your hips forward.
{Asana 3} Exhale, nice and slow, and fold your arms forward resting your palms flat against the mat just to the left and right of your feet. Relax in this folded position for a cycle of three patient inhales and exhales.
{Asana 4} Deep breath in as you slightly bend your knees and gently extend your left leg behind you. Rest your knee on the mat and keep your palms flat against the earth while arching your back and looking upward. Slowly exhale. Hold this position for a cycle of three deep breaths in and out.
{Asana 5} Breathe in as you kick your right leg straight back, supporting your weight with flat palms and the balls of your feet. Fully extend your arms as you exhale, and keep your head and torso in a straight line while flexing the muscles in your arms, legs, abdomen and glutes. Hold this pose for a cycle of three restorative inhales and exhales.
{Asana 6} Slowly inhale as you bend your elbows and lower your forehead toward the mat while you lower your knees and balance on the balls of your feet, keeping your hips elevated. (Note: This asana immediately flows into the next.)
{Asana 7} Big breath in as you lower your hips, point your toes, and arch your back while looking up to the cosmos. Exhale slowly. Hold this position for a cycle of three deep breaths in and out.
{Asana 8} Breathe in while you bend your elbows, lower your forehead, and curl your toes under as you push against the mat to lift your hips into an inverted V-shape. Your heels and the palms of your hands should be flat against the mat and your arms fully extended. Slowly exhale. Hold this pose for a cycle of three nourishing breaths.
{Asana 9} Inhale while you step forward with your left leg and place it between your hands. Rest your right knee on the mat and keep your palms flat against the floor while arching your back and looking upward. Slowly exhale. Hold this position for a cycle of three cleansing breaths.
{Asana 10} Big breath in as you bring your right leg forward. Bending down from the waist, rest your feet next to each other and between your palms which should be flat against the mat, fingers pointing forward. Linger in the downward pose while treating yourself to three relaxing breaths in and out.
{Asana 11} Inhale and slowly unfold your body. Put your palms together and raise them above your head. Fully extend your arms and bend backward at the waist, nice and easy.
{Asana 12} Exhale and gently return to an upright position, arms relaxed at your side.
Breathe in love.
⌘