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Gentle Sun Salutation is a 4 repetition sequence consisting of 13 yoga poses done while focusing on breathing. The poses include Mountain Pose, Upward Salute, Standing Forward Bend, Standing Half Forward Bend, High Lunge, Low Lunge, Cow Pose, Cat Pose, Cobra Pose, Downward-Facing Dog, and Standing Half Forward Bend again before returning to Mountain Pose to repeat the flow. The goal is to move gently while stretching and strengthening the body from head to toe through the breath-linked poses.

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Imre Halasz
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63 views

Untitled

Gentle Sun Salutation is a 4 repetition sequence consisting of 13 yoga poses done while focusing on breathing. The poses include Mountain Pose, Upward Salute, Standing Forward Bend, Standing Half Forward Bend, High Lunge, Low Lunge, Cow Pose, Cat Pose, Cobra Pose, Downward-Facing Dog, and Standing Half Forward Bend again before returning to Mountain Pose to repeat the flow. The goal is to move gently while stretching and strengthening the body from head to toe through the breath-linked poses.

Uploaded by

Imre Halasz
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Gentle Sun Salutation

Repeat this sequence 4 times, that is two rounds with the right leg starting and two rounds
with the left leg starting. Don’t worry too much about the pictures, the models are very
flexible! Just focus on your breathing and move in a way that feels good in the body as you
gently stretch and strengthen from top to toe. Please ignore the fact that some of the poses
are facing different directions, the whole of this sequence is performed facing the front.

1
Tadasana
Mountain Pose

Start in a strong and focused standing position. Start to count


your breath as you inhale for the count of three and exhale for
the count of three.

2
Urdhva Hastasana
Upward Salute

Inhale as you reach your arms above your head and bring your
palms together. Gently look up towards your thumbs.

3
Uttanasana
Standing Forward Bend

Exhale as you fold forward. Please bend your knees so that


the chest rests on your thighs.

4
Ardha Uttanasana
Standing Half Forward Bend

Inhale as your length up to a flat back.


5
High Lunge

Starting on the right leg, exhale and step straight back and
place the back knee down.

6
Anjaneyasana
Low Lunge

(Still facing the same direction). Inhale and sweep your arms
up above your head bringing your palms together.

7
Bitilasana
Cow Pose

Exhale and lower the hands into all four as you step the front
leg back into all fours. Person this and the next pose together.
Inhale in to cow and exhale as you round into cat pose.

8
Marjaryasana
Cat Pose

Repeat these two poses three times. Focusing on a wave like


fluidity.
9
Bhujangasana
Cobra Pose

From all fours, exhale as you lower yourself to the mat. Then
inhale gentle lift the chest up off the mat (the woman in this
photo is very flexible). Focus on keeping your gaze and
shoulders down.

10
Bitilasana
Cow Pose

On the same inhale push come up to all fours.

11
Adho Mukha Svanasana
Downward-Facing Dog

Exhale as you lift up into downward facing dog. Please bend


your knees and focus on reaching your hips back behind you so
you feel the stretch in your back.

12
Ardha Uttanasana
Standing Half Forward Bend

Inhale as you walk your hands and feet together and exhale
fold on to your legs, knees bent.

13
Urdhva Hastasana
Upward Salute

Inhale as you reach and rise to stand, and exhale return your
hands to your side, ready to repeat 3 more rounds!

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