You battle to find awareness in your mornings, you're not a fan of tea, and you don't like coffee breath. At this point, you've chosen to ride the struggle bus instead of finding a plan C. Plan C(lutch) is here, and you will suffer no more! Flow-based yoga classes includes a series of salutations to align the body, warm and lengthen ligaments, and maybe break a sweat or two. In my own practice, I've found that not only do sun salutations awaken my body, but also awaken my mind. Try getting a little blood flowing in the morning to spark some awareness in you! For better clarification, I've provided some more details and helpful hints below for you to read after watching the video. Namaste!
Step 1: Keep a flat back until you can't any longer, and aim to place your hands flat on the ground. Avoid bending your knees!
Step 2: Step back onto one foot into a lunge position. Make sure your hips are squared off, facing forward. Keep your feet parallel as well!
Step 3: When moving into plank position, you can choose to do a three-legged plank pose (as shown in the video), or you can keep both feet planted like a normal plank. This also goes for moving into chaturanga. Chaturanga Dandasana is a major component of most flow sequences. When done correctly, it strengthens the arms and core, so make sure you keep your elbows tucked in close to your sides, and be careful not to let your hips drop or lift too high! Aim to keep a level plane throughout the motion.
Step 4: In Upward Facing Dog, it is crucial that you do not let your shoulders lift up to your ears! Be aware of this and make a conscious effort to keep your shoulders pressed down. Focus on keeping your shoulders in line with your wrists, and try to lift your thighs off of the ground. If you find that is too difficult, try Cobra. Cobra will allow you to keep your thighs on the ground.
When moving into Downward Dog, aim to form your body into the shape of an "A." Keeping everything square, press your hands into the floor, making sure you're lifted up out of your shoulders, and that your upper back is relaxed. I think to myself, 'Keep your chest dropped!' (It makes sense when you do it). Keeping your knees straight, aim to press your heels into the floor, but don't be discouraged if they aren't able to touch! It takes time and practice for your hamstrings to warm up and stretch to their full ability.
Step 5: If you feel kind of crazy jumping back into forward fold, or simply feel that you can't do it, then it is perfectly acceptable to just step back into it. Try to keep your hands where they are, and bring your feet to them.
Step 6: Reverse Swan Dive involves the same concept as regular Swan Dive: keep a flat back! Finish with your hands in heart center to bring your mini-practice to a close. Repeat as many times as you desire, and be sure you alternate legs when lunging into Warrior 1.
Don't forget to
Our breath is our most important component to anything we do during our day, so let your breath lead your salutation. Go as fast or as slow as you would like, just as long as you're moving at the command of your breath. Breathe deep, focus in, and start your day strong!
**Special shout out to my dear friend and certified yogi, Meaghan O'Kennedy, for letting me use you for this video. Much love!!!
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