Pose of the Month - Surya Namaskar

Half Sun Salutation
While on a road trip through Nebraska this month, we stopped for a creekside stretch.
Excellent for unwinding after hours of travel, this flowing sequence of poses is also simply beautiful for those working all day at a desk or computer.
Stretch the legs and release tension from the back and shoulders with a series of forward and back-bending movements designed to combine muscle engagement and release.
  • Find a peaceful resting pose in Mountain, standing tall.
  • Let your eyes focus softly on a gazing point.
  • Distribute your weight evenly between your feet, feeling your connection with the earth.
  • (Barefoot is better!)
  • With an inhale, sweep the arms overhead into Upward Salute.
  • Interlace the fingers, reach up through the arms, and relax the shoulders.
  • Lift the heart, stretching and opening the front body.
  • With an exhale, separate the arms and begin to fold at the hips.
  • Swan-dive forward to Half Forward Bend, stopping where the spine is long.
  • Bring a slight bend into the knees and lengthen the back.
  • In this active forward bend, the low back should feel broad and the tailbone long.
  • To assist in feeling what it means to "hold a long spine," visualize a straight line running from the tailbone to the crown of the head.
  • Breathe into the length of the spine and legs.
  • Relax the muscles of the face.
  • Enjoy your breath.
  • With an exhale, fold to Full Forward Bend.
  • Bend the knees softly until the low back feels comfortable.
  • Relax the head’s weight off of the spine, allowing the muscles of the back to stretch and the spine to decompress.
  • Stay as long as you like here.
  • To come upright, bend the knees deeply.
  • Draw the abdominal muscles in towards the spine.
  • With an inhale, roll up, stacking the vertebrae from bottom to top.
  • Bring the head up last.
  • As you come upright, draw the arms overhead, returning to Upward Salute.
  • Open the heart and shoulders and lift the upper body off the hips.
  • Stretch and softly open into this stretch, like a flower unfolding in the sun!
  • Exhale to draw the hands down to the heart in Prayer pose.
  • Stand with a light length in the spine, back in Mountain pose.
  • Rest quietly, absorbing the new energy flowing in your body and enjoying the beauty of the moment.
  • Repeat this sequence as many times as you like.
  • You may choose to stay in each pose for several breaths, or you may to like to flow through the sequence with your breath, one breath for each movement.
  • Namaste!

Why Practice Yoga?

MeditationFive Excellent Reasons for getting your Warrior 2 on!

1.  Stress-Busting!
2.  Rejuvenation – the JUICE!
3.  Improve your Breathing and Lung Function
4.  Flexibility
5.  Strength

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