Movement in the morning after we rise is almost more effective than a cup of joe. Unfortunately, it often gets skipped. We think there are more important tasks to get done before we have to rush out the door and can’t ever find the time to move before we get moving.
In this post, I will explain how a simple sun salutation flow can help jump-start a healthy routine each morning with ease and simplicity. I’ll provide 10 simple ways to get started and change how you feel about your morning.
Sun Salutation Flow and Why Does it Matter?
Naturally, this sequence is a salute to the sun. The sun salutation flow has been practiced for years and years by yogis worldwide as a way of prayer and morning worship. If you’ve ever participated in a yoga class, you’ve most likely done a few of these, as it is the heart and soul of most yoga practices.
The sun salutation flow includes a series of yoga postures that help warm, stretch, and strengthen the body. The different poses engage multiple muscle groups, conditioning the body in an easier low-impact way. The sequence is paired with the breath, inhaling, and exhaling, providing a disconnect from distractions and reconnecting with oneself. After performing 2 or 3 of these, you’re more awake and in tune with your body in magical ways.
How to Perform Sun Salutation Flow
There are numerous variations of the sun salutation flow. Without complicating things, I will explain the flow that I’ve recently incorporated into my morning workout routine without complicating things. It’s simple, effective, and I can already feel my upper body strength building in a few consecutive days. It’s a natural energizing boost that’s slightly addicting, making me want to do more.
Step 1:
No mat is required. Wait, what?! The best thing about this is that you don’t need a fancy mat, not for my simple flow. No excuses. Find a space on a rug or carpet. A hard floor surface is doable; grab a towel for your knees if you take the modification.
Step 2:
Start by standing. Face east, if able. Feet under your hips, arms down and slightly out by your sides, palms facing forward, chin neutral. Waggle. Settle in, take a breath in and out. Be a mountain, solid in your footing. This is Mountain Pose. We start and finish here; make it strong and powerful. Feel your core engage, holding you up, spine in alignment. Smile.
Step 3:
Inhale your arms and gaze up at your meeting hands above your head.
Exhale arms and gaze back down, folding at the hips, fingertips towards the floor. Notice the stiffness here in the back of the legs. Let your body hang out here if you need. This will become more fluid each time we transition through this posture.
Step 4:
Inhale half lift, engage the core, supporting your back, keeping it flat, no arch.
Exhale, bend the knees slightly so your palms reach the floor, preparing to support your upper body.
Step 5:
This is where I vary slightly. The traditional way is to step or jump your feet behind you to achieve a plank position. I choose to walk my hands forward, like an inchworm, to my plank.
Variations:
This can be a lot for our wrists and shoulders to support initially. The low back can feel strained in plank as well. To ease these strains, drop down to your knees.
Feel the strength of your core in plank, even if you’re on your knees. Shoulders should be stacked over wrists. Fingers spread, palms on the floor, focus on pushing the ground away from you with our pointer finger and thumb. The gaze is down and slightly forward, back of the neck is long. Inhale
Step 6:
Exhale, bending your elbows as you lower your body slowly with control. Your elbows should hug the sides of your body, instead of flaring outward. Lower your body all the way down to the floor.
This is my favorite pose, Chaturanga. This posture is a great way to measure your strength as you become consistent with your sun salutation flow routine. You’ll get stronger throughout your entire body and be able to perform this sequence without dropping to your knees.
Variation: Drop to your knees.
Step 7:
Inhale, bringing your chest forward. Turn your toes so the tops of your feet are on the floor. Pull your shoulders back, and stretch your collarbones outward while gazing up slightly or ahead. Enjoy the back bend—a fantastic counter posture to our hunched-over positions all day.
Variations: Keep elbows on the floor for a smaller back bend, baby cobra.
Step 8:
Exhale, lift your hips upward, and push back with your palms into downdog. Pressing through your knuckles, straight, strong arms, reach your heels towards the floor. Notice again the stiffness of the back of the body. Stay here for as many breaths as you need. Enjoy the stretch.
Step 9:
Inhale, walk your hands back to your feet. Again, this is where I vary slightly.
Exhale fold deeper at your hips and a slight bend in the knees as you prepare to rise.
Step 10:
Inhale, sweeping arms out to your side, back flat, gaze lifts to meet your hand coming together again above your head, finishing where we started.
Exhale arms back down to your side, Mountain pose.
Repeat two more times. Your body will become looser with each breath and posture. You’ll start to feel the energy generated from within.
Tips and Reminders for your Sun Salutation Flow
- Performing Sun Salutation flow in the morning will naturally help you feel more energized. You don’t need a mat, only cushion or padding for your knees if your surface is hard. Start by performing three sequences. After a few days, you’ll notice small changes in strength. Add an extra one or two, or three. Keep it simple.
- Once you get the flow down, you can take this skill to your office for an afternoon energy boost. Take it outside for practice within the elements.
- Work your way up to performing 108 salutations for the tradition of celebrating the solstice. A celebration of season change, accepting, letting things go to welcome change. This is a challenge for both the mind and body.
There’s a reason humans have been performing sun salutations throughout the years. I am thankful for each sunrise I witness, and performing this sequence has become a non-negotiable in my morning routine. It may seem uncomfortable initially, but stick with it, and you’ll experience and discover a magical rhythm that benefits your mind and body.
Leave a comment:
What does your sun salutation flow look like? Where do you practice? How many sequences do you include? Supposedly performing 12 a day will keep the doctor away and boost metabolism.
