Hatha Yoga Sun Hatha Yoga Sun SalutationsSalutations

Aimee RogersAimee Rogers

LRC 530LRC 530

My QualificationsMy Qualifications

I received my Hatha Yoga Certification I received my Hatha Yoga Certification through the Mind, Body, and Health through the Mind, Body, and Health Department at the Department at the Community College of Aurora Community College of Aurora in Aurora, in Aurora, Colorado.Colorado.

I am also a Certified I am also a Certified YogaKidsYogaKids Facilitator.Facilitator.

In addition, I am a Registered Yoga In addition, I am a Registered Yoga Teacher through Teacher through Yoga AllianceYoga Alliance..

Yoga FactsYoga Facts

Yoga originated in India.Yoga originated in India. The language of yoga is Sanskrit; each pose has The language of yoga is Sanskrit; each pose has

both a Sanskrit name and an “English” name.both a Sanskrit name and an “English” name. Currently, there are numerous different types of Currently, there are numerous different types of

yoga in the United States. For example, Bikram yoga in the United States. For example, Bikram Yoga consists of 26 poses done twice in a heated Yoga consists of 26 poses done twice in a heated room. Ashtanga Yoga is vigorous and is often room. Ashtanga Yoga is vigorous and is often referred to as Power Yoga. Hatha Yoga is a gentle referred to as Power Yoga. Hatha Yoga is a gentle style of yoga that does not prescribe to any style of yoga that does not prescribe to any spiritual beliefs. spiritual beliefs.

The Beatles speeded the “West’s” interest in yoga.The Beatles speeded the “West’s” interest in yoga.

Sun Salutation FactsSun Salutation Facts

The Sanskrit name for Sun Salutations is Surya The Sanskrit name for Sun Salutations is Surya Namastar.Namastar.

Yoga poses are called asanas, when several asanas Yoga poses are called asanas, when several asanas are done together in a flow it is called a vinyasa. are done together in a flow it is called a vinyasa. Sun Salutations are a vinyasa.Sun Salutations are a vinyasa.

There is some disagreement about the origin of Sun There is some disagreement about the origin of Sun Salutations; some say they were developed 2.500 Salutations; some say they were developed 2.500 years ago, others say in the early 20years ago, others say in the early 20thth Century. Century.

Sun Salutations are done to honor the sun.Sun Salutations are done to honor the sun. There are many different styles of Sun Salutations. There are many different styles of Sun Salutations.

The Sun Salutation PosesThe Sun Salutation Poses

I will provide a I will provide a picture and picture and instructions for the instructions for the twelve asanas of twelve asanas of Sun Salutations.Sun Salutations.

Mountain (Tadasana)Mountain (Tadasana)

Stand at the front of Stand at the front of your matyour mat

Feet hip-width apartFeet hip-width apart Feel balanced on both Feel balanced on both

feet; don’t lean forward feet; don’t lean forward or side-to-sideor side-to-side

Engage your Engage your quadricepsquadriceps

Roll Shoulders backRoll Shoulders back Chest outChest out Head highHead high

BackbendBackbend

Maintain the Maintain the alignment of alignment of Mountain poseMountain pose

Inhale arms above Inhale arms above headhead

Do a slight Do a slight backbendbackbend

Forward BendForward Bend

Continue to maintain Continue to maintain the alignment of the alignment of MountainMountain

Exhale folding Exhale folding forwardforward

Think about “diving Think about “diving your heart forward”your heart forward”

If necessary, bend If necessary, bend knees in order to knees in order to touch the groundtouch the ground

LungeLunge

InhaleInhale Step right foot back Step right foot back

as far as possibleas far as possible Ensure that left Ensure that left

knee has not gone knee has not gone past ankle (This can past ankle (This can cause cause hyperextension of hyperextension of the knee.)the knee.)

PlankPlank

Continue to inhaleContinue to inhale Step left foot back Step left foot back

to join right footto join right foot Drop hipsDrop hips Maintain a straight Maintain a straight

backback Think about a Think about a

“push-up” position“push-up” position

DevotionalDevotional

ExhaleExhale Drop knees from Drop knees from

plankplank Sit back on kneesSit back on knees Extend armsExtend arms

CobraCobra Continue exhalingContinue exhaling Two choices for Two choices for

transitioning to stomach: transitioning to stomach: – Bring “nose along Bring “nose along

ground”; more difficultground”; more difficult– Bring body forward and Bring body forward and

lower to ground; modified lower to ground; modified push-uppush-up

Tighten arms to sidesTighten arms to sides Tighten legs and buttockTighten legs and buttock Inhale lifting upper body Inhale lifting upper body

off groundoff ground Do not push yourself upDo not push yourself up Exhale downExhale down

Downward Facing DogDownward Facing Dog

Curl toes underCurl toes under InhaleInhale Push hips up in the Push hips up in the

airair Think about being a Think about being a

straight line from straight line from hips to fingertipships to fingertips

Reach heels Reach heels towards the groundtowards the ground

LungeLunge

ExhaleExhale Step right foot Step right foot

forwardforward If foot is not back to If foot is not back to

where it began in where it began in Mountain, walk foot Mountain, walk foot forwardforward

Ensure that right Ensure that right knee is not past knee is not past ankleankle

Forward BendForward Bend

Continue exhalingContinue exhaling Step left foot Step left foot

forward to join right forward to join right footfoot

Bend knees slight Bend knees slight and “glue” chest to and “glue” chest to thighs before risingthighs before rising

BackbendBackbend

InhaleInhale Lift up from Forward Lift up from Forward

BendBend Lif arms above headLif arms above head Maintain Mountain Maintain Mountain

alignmentalignment

Mountain (Tadasana)Mountain (Tadasana)

ExhaleExhale Lower armsLower arms Return to Mountain Return to Mountain

alignment with feet alignment with feet hip-width apart and hip-width apart and weight evenly weight evenly distributed distributed

Instructions continuedInstructions continued

Repeat but begin by stepping left foot backRepeat but begin by stepping left foot back Tip: When stepping forward into the second Tip: When stepping forward into the second

lunge, always step forward with the foot that lunge, always step forward with the foot that you initially stepped back with.you initially stepped back with.

Sun Salutations need to be done in even Sun Salutations need to be done in even numbers so that both legs get an even numbers so that both legs get an even stretch.stretch.

Sun Salutations can be done slowly and Sun Salutations can be done slowly and meditatively as a warm-up or they can be meditatively as a warm-up or they can be done vigorously as a cardiovascular done vigorously as a cardiovascular exercise.exercise.

NamasteNamaste

I honor the place in you where the entire I honor the place in you where the entire universe resides.universe resides.

I honor the place in you of light, of love, I honor the place in you of light, of love, of truth, of peace.of truth, of peace.

I honor the place within you where if you I honor the place within you where if you are in that place in you, and I am in are in that place in you, and I am in that place in me, there is only one of that place in me, there is only one of us. us.