yogamat ART

1. Begin with Mountain (or standing) Pose:

Inhale: Stand erect with the shoulders over the hips and the arms extending downward creating the shape of a mountain.

Exhale: Feel the Strength of the mountain, with the peak rising towards the heavens.

2. Inhale: Extend the arms up into the sky and back so they align with the ears, gaze up towards the majesty of the Sun and fill yourself with Solar Energy

Exhale: Feel the radiance in every cell of your being!

3. Inhale: Fold and bow down towards the ground, hands or fingers touching the mother earth.

Exhale: Feel the wonder of the stretch that brings heaven to earth.

4. Inhale: Begin to extend your spine as you lunge, stepping the left foot forward, and making sure the left knee is over the left ankle. The right leg is stretched behind you, foot in flexed position. Your arms extend toward the earth, hands directly under the shoulders, fingers spread wide to brace your lunge.

Exhale: Experience the strength of the spiritual warrior.

5. Inhale: Step your left foot back and together with the right one, lift the hips towards the sky and assume the down dog or A-frame position. Keep the head and neck aligned with the spine and the arms parallel with the ears.

Exhale: Become the bridge that takes you over your challenges.

6. Inhale: Step the feet back and extend into a slanted plank pose, arms extended and braced, and hands with fingers wide directly under the chest.

Exhale: Feel the strength and integrity of your core.

7. Inhale: Begin to bend the elbows and drop the shoulders towards the floor with the hips lifted.

Exhale: Experience the liberation and simple power of the humble-self.

8. Inhale: Drop the hips to the earth and smoothly spring up into the cobra position, arms extended with elbows slightly bent to keep the shoulders down, hands with fingers wide directly under the shoulders.

Exhale: Gaze forward and experience your sense of infinity, as you enjoy this dynamic and therapeutic stretch.

9. Repeat entire sequence leading with the opposite side.

---- Yogi Rolf VanAnders

Namaste!

In yoga, the Sun Salutation series, also known as "Surya Namaskara," pays homage to the power of the sun in our world. Performing Sun Salutation helps to develop strength and flexibility, while also warming up the body.

Sun Salutation is classically practiced at the start of the day and until 6 pm when the radiant energy-polarity shifts, as the sun begins to move below the horizon, and the reflective energy of the moon ascends into the sky. The sun and moon salute can be combined for a comprehensive yoga practice. (Also, see Moon Salutation series)