Yoga Breath Blog

Part of the practice of yoga breath includes physical exercises to strengthen the body so that you can engage in pranayama yoga and meditation without fatigue.  The Sun Salutation  is a classic physical exercise of yoga. It is a great way to start the day.  I do the Sun Salutation three or four times when I wake up, then I sit down and do a few minutes of a yoga breath exercise.  

Here are the 12 steps of the Sun Salutation:

1. Stand facing the east with your feet slightly apart.  Bend your elbows and bring your hands together in a prayer position.  Bring your hands in front of your chest and touch your breast bone with your thumbs.
2. Inhale deeply while slowly raising your hands over your head, bend backwards as far as you can without straining.  Hold for a few seconds.
3. Exhale slowly as you fold forward from the hips.  Keep your knees straight as you bend to place your fingers on the floor.  If you can’t touch the floor, bring your hands to your shins.  Continuing the exhale, bring your forehead in toward your knees.
4. Slowly inhale, bend your knees, then place the palms of your hands on the floor beside your feet.  Step back into a lunge position by sliding your right foot behind you as far as you can go.  Arch your back and raise your face to the ceiling.
5. Bring your left foot back and place it beside the right foot and straighten both legs.  You will be supporting your weight on the palms of your hands and your toes.  Your back and legs should be in a straight line, like a flat plane.  Avoid hiking the hips up or letting them droop.
6. Bend both knees to the floor as you exhale.  Bend at the hips to lower your chest and forehead to the floor.  Your forehead, chest, hands, knees and toes will be on the floor and your hips will be in the air.
7. Inhale slowly, look up and let your head pull the rest of your body into a backbend.  So your head is bent back, your gaze is to the ceiling and your chest is bending back and off the floor.  Your palms are on the floor and your elbows are slightly bent.  From the navel down, your body should be on the floor.  Hold this position for a few seconds.
8. Exhale slowly and raise your hips until your body forms and inverted “V”.  Your feet and palms should be flat on the floor.  That’s not easy to do.  You may have to adjust by bending your knees.
9. Inhale slowly and step forward with your right foot, bringing it in between your hands.  You should be in a similar position to Step 4, but with the right foot forward and the left foot back.  Your left leg should be straight behind you.  Raise your face to the ceiling and arch your back.
10. Exhale slowly and bring your left foot forward next to your right one.  Straighten your legs, raising your hips to the ceiling and keeping your fingertips on the floor.  Bring your head toward the knees.
11. Slowing inhale, raise your arms up and stretch back as in Step 2.  Hold for a few seconds.
12. Slowly exhale, lowering your arms to your sides.  Relax.