Each Month, starting January 2018 and continuing through December 2018, I will present concise illustrated instructions for a yoga pose (if not two or three) that you can practice along with. Strung together, the twelve poses make up a balanced yoga sequence. This final sequence will incorporate a warm-up at the start, then poses to take you through a wide range of movement and focused work, and finishes with some resting poses.

imageJanuary
Surya Namaskarasana:
salute to the sun

Practiced individually, these poses build strength. When linked together in this flowing sequence, they keep the mind of the student sharp, and improve coordination, especially when you jump fast. The legs will be agile and light – mercurial even. But they won't be firm, as they are when they are pranasized by the element of earth in the standing poses.

WATER rules the physiological body, i.e., the energy body, and can be accessed by movement. The element of water gets pranasized in the legs through movement (jumping) where the circulation is increased tremendously. Through fast and successive jumping sequences, air, along with water, is pranasized in the legs, even when jumping from standing pose to standing pose.

Model: Carolyn Christie.

This flowing sequence, where the emphasis is on rhythm and speed, develops alertness and stamina and brings the whole system to life.

Synchronize your breath with each transition, and allow your gaze to follow the direction of the movement as you move from pose to pose.

Begin in Tadasana establishing equal weight on both feet.

Bring your palms together in front of your sternum bone.

Sweep your arms up above your head, simultaneously lifting your chest and allowing your gaze to follow your hands.

Fold forward and down into Uttanasana. Inhale; raise your head, your chest and your gaze.

Exhale, jump back into Adho Mukha Svanasana. Press your hands into the floor and draw back through your hips.

Inhale and swing forward and up into Urdhva Mukha Svanasana, hopping or stepping onto the tops of your feet. Press down through your hands and draw your shoulders back.

Exhale, bend your arms, and hopping back onto your toes, dip down into Chaturanga Dandasana. The upper arms should be parallel to the floor and close to your side ribs. Straighten your legs.

Inhale, jump lightly back onto your toes, and repeat Urdvhva Mukha Svanasana.

Exhale and, swing back into Adho Mukha Svanasana.

Inhale and jump forward into Uttanasana.

Inhale and returning to an upright position, sweep your arms above your head.

End in Tadasana.

practice note:

Do not practice Surya Namaskara during menstruation or for a few days following menstruation. Do not practice this or any other sequence that involves jumping if you have back or knee injuries or any other medical problem.

With thanks and gratitude to my teachers, BKS Iyengar (1918-2014), Prashant Iyengar, Geeta Iyengar, Abhijata Sridhar, and Sunita Parthasarthy.

Drawings and text © Bobby Clennell. All rights reserved. No reproduction without prior permission.

©2008 – 2018 Bobby Clennell.