by Michelle Homan

Created on: September 15, 2010

The Sun Salutation is a yoga Vinyasa that consists of 8 unique poses.  Mountain, Upward Salute, Forward Bend, Lunge, Plank, Stick, Upward Dog, and Downward Dog are the poses necessary to perform a Sun Salutation.  Lunge, Forward Bend, Upward Salute, and Mountain are repeated during the cycle for a total of 12 total poses.  Although the Sun Salutation Vinyasa combines these poses with breathing for a flowing routine, it is still important to perform each pose correctly.

Mountain

Mountain pose is a simple posture, and is the starting point for many standing yoga poses.  Standing with feet together and toes spread wide, the goal of Mountain is to root the feet into the ground and attain a strong base.  Tucking the tail bone slightly in, stand tall, but relax the shoulders.  Hands are in prayer position in front of the heart.

Upward Salute

From Mountain pose, raise the hands up above the head.  If possible, bring the palms to meet each other, or if flexibility hinders this arms may be kept parallel to each other.  Relax the shoulders and lift the rib cage.  Extend the arms as the eyes gaze at the thumbs.  Inhale and exhale slowly.

Forward Bend

Forward Bend, in its fullest form, is an attempt to fold the body in half.  Hinging at the hip, bring the upper body forward and down towards the knees.  If possible the hands can rest on the floor.  While performing Forward Bend during Sun Salutation, hands must contact the floor, so bending the knees may be required.  If not isolating this pose for practice, grasp the elbows and let the upper body hang from the hip hinge.  It is extremely beneficial to stay in this position for 30 seconds to one minute while letting each exhale naturally pull the body deeper into the pose.   

Lunge

Starting from Forward Bend, step far back with the left foot.  The right knee should be bent at a 90 degree angle and the torso may rest on the right thigh.  Finger tips should contact the floor on either side of the body.  Hold the left leg stable and open the chest as the eyes look forward.  Hold the pose while inhaling and exhaling.  Bring the left leg back to meet the right in forward bend, and repeat by stepping back with the right.

Plank

Plank pose is popular in the fitness world as a core exercise.  It is essentially the extension, or top, of a push up.  Start by lying on the floor with toes tucked under and palms at

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