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For the Beginners, we have made a special Beginner program where we have split the sun salutation (already explained in our blog earlier this year) in 6 steps. First we learn the different asanas or yoga postures, then we add them together in the sun salutation “surya namaskara” vinyasa.
Step 1 Learning downward facing dog (Adho Mukha Svanasana)
Downward facing dog looks a little like a “V” upside down. Push firmly with your fingers and feet to the mat and simultaneously lift your sitting bones up. Downdog is a great stretch to the whole back side of the body and it has an energising effect, too. You can practice it alone in the morning or after a run for example.
Step 2 Learning forward bends
You’ll practice both the Half Forward Bend (Ardha Uttanasana) and the Forward Bend (Uttanasana) in the sun salutation.
In standing forward bend you bend forward from your hip joints reaching to floor with your fingers. You can keep your knees slightly bent if the floor is beyond your reach. Standing forward bend calms your brain and stretches your calves, hamstrings, hips and back.
In the half forward bend you straighten your torso, arch it away from your thighs and gaze forward. Lift you sternum forward, keep the fingertips on the floor parallel to each other.
Step 3 Mountain Pose (Tadasana)
Mountain pose is the basis of all standing poses. Align your body from the soles of your feet all the way up to the crown of your head. You can check your alignment by standing by the wall. Keep your weight equally on both feet, muscles in your leg stay strong and your torso is straight, arms by your sides. Great pose to improve your posture.
Step 4 Plank pose (Kumbhakasana)
As the name of the pose says, your body stays in one line wrists directly under your shoulders. Great strengthening pose for your core, arms and spine. You can stay in the pose longer 1-3 minutes as a standalone exercise.
Step 5 Cobra Pose (Bhujangasana)
Come to cobra from lying on the floor hands on the floor by your chest. Roll your shoulders back, activate your abdomen, lift your chest and upper body up, keeping the tops of you feet flat on the floor and your legs straight and strong. Cobra pose also stimulates your abdominal organs while strengthening the spine and buttocks as well as opening the heart.
Step 6 Lunge pose
From downward facing dog by stepping your left or right foot between your hands, you come into lunge pose. You can use your hand to help bringing the foot forward if needed. Your ankle is directly under your knee and the knee is bent in 90 degrees angle.
Step 7 Sun Salutation – now you are ready to try out the whole sun salutation in our Beginner Yoga Program!
The following poses can be modified for beginners, older adults and those with chronic conditions. Not in any sequential order, they should give you an idea of what you can expect to learn from an experienced yoga poses for beginners instructor. The warrior II pose is good for the hips, strengthens the quadriceps and improves hip flexibility.