I recommend doing chandranamaskar instead of surya namaskar (sun salute) on days of the full moon and in the evening after the sun has gone down.
When you are first learning this sequence — or the first time you perform it in a particular practice — you may want to hold each pose for five breaths. As you become more experienced, you can move toward letting each inhale and exhale carry you into the next pose.
1) Stand at the front of your mat. As you inhale, step your right foot toward the back of your mat and face to the side of the mat. Raise your arms out to the sides and point your left toes to the front of the mat and your right toes at a 45-degree angle toward the front and side of the mat. Check to make sure that if you drew a line from your left (front) heel to your right (back) foot it would intersect at the arch.
2) Exhale into Virabhadrasana II (Warrior II). Be sure you keep your torso in the middle of the pose and don’t lean forward. Instead, remain rooted in your back foot (the past) as you allow your front knee to bend, carrying you toward your future.
3) As you inhale, allow your front knee to straighten. Keep your arms out strongly to the sides and your heart open and proud.
4) Exhale as you reach through your left fingertips, drawing your body with you into trikonasana (triangle). Once again, honor your past by rooting into the back foot and gently allow your head to point toward the future.
5) As you inhale, look toward the floor, place your left fingertips in front and to the outside of your left foot, and gently rise into Ardha Chandrasana (standing half moon).
6) On an exhale, gently lower yourself back into trikonasana.
7) As you inhale, allow your left knee to bend and your right arm to circle in front of you and over your head as you move gracefully into uttita parshvakonasana (extended side angle).
8) Allow your next exhale to circle your right arm the rest of the way to the floor as you shift your body between your straddled legs and point your toes on both feet slightly inward. Inhale as you lengthen your spine and offer your heart (rising slightly) and then exhale into prasarita padottanasana (standing forward straddle fold). You may remain here for an extra breath of conscious surrender if you wish.
9) On an inhale, sweep your left arm over your ear as you turn your left toes in at a 45-degree angle and turn your right toes toward the short side of the mat. Move into uttita parshvakonasana (extended side angle).
10) Exhale as you allow your right knee to straighten, your hips to shift back, and your left arm to move so your fingers are pointing at the ceiling. Find yourself in trikonasana.
11) On an inhale, lift yourself gracefully into ardha chandrasana (standing half moon).
12) Exhale gracefully back into trikonasana (triangle).
13) Let an inhale and your left fingertips draw you to standing.
14) Exhale as you root into your back foot, allow your right knee to bend, and find Virabhadrasana II (Warrior II).
15) You may complete the circle in one of two ways: You may straighten your right leg, turn your right toes in at a 45-degree angle and your left toes toward the front of the mat and begin the cycle again (stepping to the front of your mat when you are done). Or, from Virabhadrasana II, you may windmill your arms to the mat on either side of your right foot, step back to plank, and move through a vinyasa flow (exhale from plank to chaturanga, inhale to urdhva mukha svanasana (upward facing dog), and exhale to adho mukha svanasana (downward facing dog). From here, you step your left foot forward and repeat the sequence facing the opposite way from the first time you performed it.
You may continue as many times as feels right to you — completing circles and coming back to where you began with a sense of honoring your past and moving gracefully into your future. All the while, of course, moving in circles around your heart.
This sequence is merely an outline, a launching pad for you to create your own flow expressing whatever it is you wish to express in this particular moment. Remember to move from your heart and let your mind merely observe.
1) Begin with one of the three sun salutes: Surya Namaskar (Traditional), Surya Namaskar A, or Surya Namaskar B.
2) From the first adho mukha svanasana (downward facing dog), step your right foot forward and bring yourself into the standing asana of your choice. It may be a forward-facing one, such as virabhadrasana I (Warrior I) or a side-facing one like trikonasana (triangle). Remain in this asana for anywhere from three to eight rounds of breath, fully expressing the pose.
3) From here, transition into another pose. For example, virabhadrasana I might melt into virabhadrasana II or trikonasana might transform itself into uttita parshvakonasana (extended side angle). Let your heart lead you in a direction that feels right.
4) Hold this asana for three to eight rounds of breath, expressing it fully.
5) Continue moving to new asanas for as long as they come naturally, holding each one to express it fully. When you are ready, you will find yourself windmilling your arms to reach for the floor and moving through chaturanga to either bhujangasana (cobra) or urdhva mukha svanasana (upward facing dog) to adho mukha svanasana (downward facing dog).
6) Rest for three to five rounds of breath in adho mukha svanasana before stepping your left foot forward and repeating the sequence on the other side.
7) After this round, move to the front of the mat and complete your sun salute.
8) If you feel moved to turn your sequence into a dance, repeat with just one breath per movement. Rather than holding the poses, inhale into one and exhale into the next one. Remember not to think too hard; just be carried away.
Related Posts:
Traveling with Two: An Ode to My Generous Little Spirit
Living in Love/Letting Go of Dreams Sequence
1) Start with a meditation of your choice. Even two minutes just to quiet your mind is challenging and necessary.
2) Slowly make your way to a bent-knee uttanasana and roll up to standing one vertebrae at a time, letting your arms drape and your head be the last thing to come up.
3) Do 2-5 rounds of surya namaskar B. Take it easy, especially on the first one, as your body is just warming up.
4) Do one round of surya namaskar A, stopping in adho mukha svansasna (downward facing dog) for five breaths.
5) From here, step your right foot forward to virabadrasana II. Hold for 3-5 breaths.
6) Move directly into viparita virabhadrasana (reverse warrior). Hold for 3-5 breaths, focusing on the beauty of the pose as you open your heart and let the grace wash through you. Try to let your front leg remain bent (don’t force it) and to balance that effort with the strength of your back leg. You are using your past and your future to keep you right in the present moment.
7) You can either windmill your arms to the floor and through a vinyasa (part of every sun salute: plank to bhujangasana (cobra) or urdhva mukha svanasana (upward facing dog) to adho mukha svanasana (downward facing dog) OR you can move to a modified uttita parshvakonasana (extended angle) with your elbow on your front thigh. Use your 3-5 breaths here to feel the length of your spine — on both sides of your body. Let your firmly rooted back foot send energy through your reaching upper arm. Let your heart open as both shoulders slide down your back.
8) If you are in uttita parshakonasana, inhale back into viparita virabhadrasana for several breaths, letting your heart shine. You may then move into full uttita parshvakonasana, with fingertips of your right hand on the floor and left arm still reaching overhead. (I like the reaching in this sequence and therefore don’t recommend binding, although if that’s what’s in your heart, by all means do.) Breathe here for 3-5 breaths.
9) If it is in you, reach one more time with grace and beauty into viparita virabhadrasana for a breath or two and then move through a vinyasa.
10) From adho mukha svanasana, step your left foot forward and repeat the same sequence on the other side.
11) From adho mukha svanasana, step or hop to the front of your mat to uttanasana. Lengthen your spine and offer your heart in ardha uttanasana, then bow forward, surrendering completely into uttansasana. Rise to standing with a straight spine, leading with your heart and circling your arms overhead to embrace the beautiful energy you have created.
12) Move into vrksasana (tree pose) to slow your breathing, quiet your mind, and open your heart.
13) Make your way to the floor and realign your spine with a nice, long pascimottanasana (seated forward fold).
14) Open your lower back and move the openness into your heart with janu sirsasana (seated head-to-knee) on both sides.
15) If you’d like, perform an arm balance like bakasana (crow/crane) and then either sirsasana (headstand) or viparita karani (legs up the wall). For an advanced, beautiful sequence, work on transitioning directly from bakasana to sirsasana II (tripod headstand) and then back to bakasana.
16) Open your heart one more time — gloriously, fully, with love — in either setu bandha sarvangasana (bridge) or urdhva danurasana (upward facing bow). I recommend one long hold, but you may also find it more moving to repeat the same pose two or three times for shorter periods.
17) Finish with an easy twist or forward fold if you feel you need it to bring your spine back into alignment.
18) Settle into a savasana that allows you to embrace your true beauty.
1) Start with three rounds of Surya Namaskar A (Sun Salute A). Use the opportunity to tune in to your breath, linking breath with movement, letting your body move free of your mind. Be mindful, as well, of whether your body is warm or not and how this affects your shape in each pose.
2) Stand in Vrksasana (Tree Pose). For five breaths, stand with your hands at your heart. Then, if you can, for five more breaths raise your arms toward the sky, inviting in whatever may come. If your balance is not with you on this day, simply observe and accept this fact. If it is strong, tap into that strength and send it back out again.
3) Move through another Surya Namaskar A into Adho Mukha Svanasana (downward facing dog). From here, with control, step your right foot between your hands and let your body rise into Virabhadranasa I (Warrior I). Remain here for three slow, long breaths. This pose is about drawing energy toward your center, your spine. Feel the strength in this inner direction while shining your heart out and letting your outstretched arms welcome energy in.
4) From Virabhadrasana I open into Virabhadrasana II (Warrior II). Spend three breaths observing the shape of your pose. This pose is about opening — all limbs moving away from your heart and embracing with strength whatever life brings you.
5) From Virabhadrasana II straighten your bent leg and move into chaturanga and sweeping up to Urdhva Mukha Svanasana (upward facing dog).
7) Repeat stepping the left foot forward.
8) After performing the sequence on the left side, make your way back to Adho Mukha Svanasana, bend your knees, and relax in Balasana (Child’s Pose). Remain here for as long as you like, embracing yourself, enjoying the energy you have generated and invited in, and, with your forehead pressed to the floor, surrendering to what the world is for you today, at this moment, so you can move into it with joy.
1) Begin in balasana (child’s pose). Your knees are bent and your body is draped over your thighs as you sit on your heels with your forehead pressed against the floor. If you can, leave your arms at your side for a few breaths, and let the slight pressure of the floor against your forehead quiet your mind. If this pose is uncomfortable or painful, do not hold it. Move on to the next step.
2) On an inhale, stretch your arms as far as they will reach overhead, spread your fingers wide, and thoughtfully place your palms on the mat with your pointer fingers pointing toward the top of the mat, shoulder distance apart. If your knees or the tops of your feet hurt in balasana, you can lift your buttocks off your heels to alleviate the pressure.
3) Firmly pressing your palms into the mat, exhale and strongly draw your shoulder blades down your back. At the same time, you might wiggle your heart toward the front of the mat, finding space between your vertebrae to lengthen your spine.
4) On your next inhale, draw your elbows in close to your side ribs and draw your heart forward toward your hands as you lift your torso off the floor. You will find yourself momentarily on your hands and knees.
5) Exhale and — once again drawing your elbows close to your side ribs — let your chest and chin move to the floor. Your butt stays in the air. You will feel a lovely, gentle massage for your spine.
6) As you inhale, slide into bhujangasana (cobra pose). Keep your elbows in close to your side ribs, draw your heart forward, and let you pelvis, thighs, and the tops of your feet come to the floor. (Your shins are already there.) The point of bhujangasana is not to straighten your arms, but to lengthen your spine. To do so, be sure to keep your elbows in close and your shoulder blades down your back as your heart lifts. Try not to clench your buttocks, as this may tighten your lower back. Instead, keep your legs strong and draw your navel in toward your spine and up toward your heart.
7) Exhale and let your buttocks draw you back to balasana (child’s pose). Feel the shape force all the stale air out of your lungs.
8) Inhale and creep your hands a little further toward the front of your mat and begin the sequence again.
Try to continue this sequence several times until you move naturally with each inhale and exhale and don’t have to think about the next pose. Instead, let the energy move through you — with your breath, in the opening of your heart, in the work of your muscles.
When you are done, rest in balasana (child’s pose) and observe how your body feels. Maintain this honesty of feeling as you move into the rest of your day.
I hope you find more beautiful energy awaiting you there.
Surya Namaskar (Sun Salute) (Traditional)
1) Stand in tadasana (mountain pose). Be still for a moment, to remind yourself that it’s okay to stop moving sometimes (even when yoga class starts in 15 minutes).
2) Press your feet into the floor as you inhale and circle your arms overhead, gathering prana (energy) for your practice. Let your hands meet at the top.
3) Sweep your arms to the side as you exhale and swan dive, leading with your heart, into uttanasana (forward fold). Keep your legs strong.
4) Inhale and lift your heart, keeping your fingers on the floor or, to create more space for your spine, your hands on your shins. This is a moment to offer your heart and your trust to the Universe.
5) Exhale and fold forward, stepping back with your left foot into a lunge (high with knee off the floor or low with knee and top of foot on the floor).
6) Inhale and lift your heart. You may keep your fingers on the floor or circle your arms overhead, lifting your body.
7) Exhale and replace your hands on your floor while dropping your hips for a deeper stretch.
8) Inhale into plank pose. This is an upper push-up, which demands that you pull your abdominals in strongly and keep your legs very strong. Make sure your shoulders are directly over your wrists.
9) Exhale slowly to the floor, keeping your elbows close to your sides.
10) Inhale into bhujangasana (cobra) — pelvis, legs, and tops of the feet on the floor, elbows close to your sides, shoulder blades down the back as you lift your heart and lengthen your spine.
11) Exhale and lift your hips as you tuck your toes under, shifting back to adho mukha svanasana (downward facing dog).
12) Inhale as you step your left foot to the front of the mat. Use your abdominal muscles to help control this movement. And your hands if your foot needs a little extra help.
13) Exhale into this lunge.
14) Inhale and lift your heart and, if you wish, your torso.
15) Exhale your hands to the floor. Lift your hips and step your right (back) foot forward. Continue to exhale and squeeze out the last of your air in a forward fold.
16) Strengthen your legs, lead with your heart, and inhale in a reverse swan dive to standing, circling your arms overhead.
17) Exhale your hands in front of your heart and stand in tadasana.
18) Repeat, starting with the right leg stepping back (and stepping forward in #12)
Related Posts:
First Day of School (Infant Remix)
Surya Namaskar A (Sun Salute A)
1) Stand at the front of your mat in tadasana. Bring your hands in front of your heart in angeli mudra or prayer position, a gesture of offering. Take a moment to offer your love to whatever or whomever comes your way.
2) As you inhale, sweep your outstretched arms to the sides and overhead, as if you are gathering energy, or prana between them. Let your hands meet overhead.
3) Exhale and open your arms to the side as you bed from the waist and dive toward uttanasana. Keep rotating your inner thighs toward the back of the room, as if balancing the energy of your torso moving toward the front of the room as you dive. Think of maintaining a long back as you draw your navel in toward your spine and up toward your heart.
4) From uttanasana, inhale and raise your body half way, so your torso is parallel to the floor in ardha uttanasana. You may place your hands on your shins or ankles to help maintain the length in your spine. Think of offering your heart to whatever may come.
5) Exhale and place your hands on the floor just in front of your feet, shoulder distance apart (bending your knees if necessary so you can place your palms flat on the floor) and step your feet all the way back so you are in plank pose, or upper push-up position. Make sure your fingers are spread, your second fingers are facing toward the front of the mat, your shoulder blades are sliding as far down your back as you can get them (physically drawing your heart forward), your navel is drawing in toward your spine and up toward your heart, and your inner thighs are rotating toward the ceiling.
6) Take an inhale here. Gaze at the floor to keep your neck long, and feel the breath travel all the way from your heels in a straight, strong line out the crown of your head.
7) As you exhale, draw your navel in even more strongly toward your spine, pull your elbows in, and slowly lower to the floor. Your elbows should graze your ribs. (Advanced students may lower to chaturanga instead of the floor.)
8) Draw your elbows in and your shoulder blades down as you place the tops of your feet on the floor and inhale into bhujangasana (or, from chaturanga to udhva mukha svanasana).
9) As you exhale, lift strongly from your hips, press your hands into the floor, roll over your toes, and lift directly to adho mukha svanasana. If this is too difficult, you may lift first to hands and knees, then tuck your toes and lift into adho mukha svanasana. If you want a greater challenge, you may exhale from urdhva mukha svanasana down to chaturganga, then inhale straight up to plank (upper push-up) and exhale to adho mukha svanasana. If you choose this method, be sure to move as slowly as your breath.
10) In adho mukha svanasana take five very long, slow, deep ujayi breaths.
11) At the end of your fifth exhale, either walk your feet between your hands, or lightly jump them there, using your hands pressed into the mat and your strongly lifting hips to support you.
12) Inhale into ardha uttanasana, once again offering your heart with your torso parallel to the floor and your shoulder blades moving down your back.
13) Exhale into uttanasana, forward fold. Feel complete surrender as the crown of your head opens to the floor. Whatever happens, you are ready for it.
14) Open your arms to the sides as you inhale and, leading with your heart, lift your torso so you are once again standing with your hands meeting overhead, embracing the energy you have created. Remember to maintain a long spine as you sweep up by rotating your inner thighs toward the back of the room for strength and drawing your navel in toward your spine and up toward your heart to protect your lower back.
15) As you exhale either draw your hands straight down to your heart, drawing a line through your third eye chakra to your heart chakra or sweep your arms out and to the sides, resting them by your outer thighs.
16) Repeat 2-4 more times, maintaining your conscious awareness of each move and being sure to let your breath move you rather than your movements force your breath.
When you are done, take a moment to close your eyes and stand in tadasana as you feel just where you are right now and how open you are to what will come later.
Surya Namaskar B (Sun Salute B)
1) Stand at the top of your mat in tadasana (mountain pose): feet either together or hip distance apart, inner thighs rotating toward the back of the room, tail bone tucked, navel moving toward the spine and up toward the heart, shoulder blades down the back, heart lifting, crown of the head open to the sky.
2) Inhale and sweep your arms to the sides and overhead, hands meeting at the top. Let your arms be energetic and at the same time think about the energy all around you that you are gathering to begin your sequence.
3) Exhale and sweep your arms to the sides as you swan dive into uttanasana (forward fold). Be sure to lead with your heart, keeping your spine long by strongly pulling your navel toward your spine and rotating your inner thighs toward the back of the room.
4) Inhale as you place your hands beneath your knees (or, if you are more flexible and experienced, on your ankles or the floor) and let your heart lift you half-way up. Your torso is parallel to the floor, your shoulder blades are moving strongly down your back, and you are gazing at the floor to keep your neck, and your entire spine, long. Think of offering your heart in this position.
5) Exhale back into a deep, surrendering uttanasana. Let your thoughts and tensions fall out the crown of your head with your breath.
6) Inhale and step back to plank pose — or upper push-up position, arms shoulder distance apart, fingers spread wide, palms pressing into the mat. The key to this pose is to create energy in your legs and core so your arms aren’t doing all the work. Rotate your inner thighs toward the ceiling, draw your navel in toward your spine and up toward your heart, and — here’s a really helpful hint — pull your shoulder blades so far down your back that your heart moves toward the front of the mat. This places more of the work in your back, rather than your arms.
7) Exhale and slowly lower to the floor (or, if you are more experienced, chatuaranga, hovering a couple of inches from the floor). It is really important here to keep your inner thighs and abdominals working, and to pull your elbows so close to your sides they brush against your ribs. Your whole body should lower to the ground in one piece.
8) Inhale into bhujangasana (cobra pose) — elbows hugging in to your sides, shoulder blades down the back, inner thighs rotating toward the ceiling, and your heart literally lifting away from the floor. Keep your arms bent and your pelvis on the floor so the back bend happens behind your heart, not in your lumbar spine. (If you are experienced and lowered into chaturanga instead of all the way to the floor, you may inhale into urdhva mukha svanasana (upward facng dog) rather than bhujangasana.)
9) Exhale, tuck your toes, and lift your hips into adho mukha svanasana (downward facing dog). Be sure not to dump your weight into your hands; keep it moving back toward your feet as you continue to pull your navel in and rotate your inner thighs back.
10) Inhale and step your right foot between your hands, drop your left foot to the floor (at about a 45 degree angle so your toes point toward ten o’clock) and, keeping your right knee bent toward a right angle, sweep your arms up overhead, bringing your torso with them (perpendicular to the floor). You are in Virabhadrasana I (Warrior I). Keep your shoulder blades moving strongly down your back.
11) Exhale and, with a long spine, bring your body back down so your hands are on the floor on either side of your right foot. You may either inhale into plank and exhale as you lower to the floor or skip the inhale and come from Virabhadrasana I all the way to the floor (or chaturanga) on one exhale.
12) Inhale into bhujangasana (or urdhva mukha svanasana).
13) Exhale into adho muka svanasana (downward facing dog).
14) Inhale stepping your left foot forward into Virabhadrasana I.
15) Exhale your way to the floor (or chaturanga).
16) Inhale into bhujangasana (or urdhva mukha svanasana).
17) Exhale into adho mukha svanasana.
18) Remain here for five long, slow, deep inhales and exhales.
19) After your last exhale, either walk or hop to the front of your mat.
20) Inhale, lifting your spine parallel to the floor, hands on shins, ankles, or floor, offering your heart.
21) Exhale into a deep uttansansa (forward fold). Surrender completely.
22) Inhale and let your heart lead you, with long spine and arms reaching out to the sides, to standing. Your hands will meet overhead.
23) Exhale and draw your hands in front of your heart. Stand in tadasana (mountain pose).
Your intention should be to eventually repeat this four or five more times. But, as we all know, it’s best to be kind to yourself when you’re a parent (and, by the way, when you’re not). If you don’t have the time or the stamina to do this sequence more than once, then embrace that fact, and the energy you are still bringing yourself and, yes, the little being who is responsible.
Related Posts:
The Co-Sleeper Is Gone — And Time Marches On