sun salutation

Welcome the Morning with Sun Salutations


Finding energy in the morning can be challenging, especially without a good night’s sleep. Give yourself a boost by performing a sun salutation on the edge of your bed, at the kitchen table or at your desk at work. 

Step 1: Mountain Pose

Begin seated neutrally in a chair. Feet should be directly below the knees, back straight, and hands resting gently on the thighs.

Step 2: Upward Salute

Slowly inhale while bringing both arms out to the sides in an upward sweeping motion until the hands meet above the head. Feel the spine stretch towards the ceiling.

Step 3: Forward Fold

Slowly exhale while bringing both arms out to the sides in a downward sweeping motion. Bring the torso forward so that both hands can touch the ground at the end of the movement. Lengthen and relax the spine.

Step 4: Halfway Lift

Inhale and engage the core to straighten the spine. The spine should be parallel to the ground, the top of the head reaching forward. Hands should come up to touch the shins.

Step 5: Forward Fold

Slowly exhale while bringing both arms out to the sides in a downward sweeping motion. Bring the torso forward so that both hands can touch the ground at the end of the movement. Lengthen and relax the spine.
Step 6: Sit Up
Inhale and mindfully sit up. Keep weight centered between both legs as you sit. 

Step 7: Plank

Turn around to face the chair. Firmly place both hands on the chair or grasp the sides and slowly lower yourself into an elevated plank position while exhaling.

Step 8: Upward Facing Dog

Hands still firmly on the chair, exhale deeply while bringing the hips down and forward, head up and back. Press down on the ground with the tops of the feet, draw the shoulder blades back, and push the heart forward.

Step 9: Downward Facing Dog

Deeply inhale and bring the hips back, letting the arms reach out in front. Bring the torso to roughly a 90 degree angle with the legs and lengthen the spine. Make sure not to drop the ribs or arch the back.

Step 10: Mountain Pose

Turn away from the chair and sit back down in Mountain Pose. Exhale while lowering the body mindfully into the seat. Quiet the mind and meditate on the present moment. From here, you may either repeat from the beginning, continue to quietly meditate or choose to end your practice.

Know someone who could use a morning pick-me-up? Share this article with friends and let ICYA know what you do to jump-start mornings using the comment section below. 

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