Yoga Benefits

This variation of Salute to the Sun is a more challenging sequence than Vinyasa 1 because you jump your feet back instead of stepping them back. The 13 steps can be practiced as fast or as slowly as you like.

Benefits

Stretches and tones all muscles and joints, strengthens bones, improves breathing rate and heart rate, increases energy level, improves concentra­tion, cleanses the glandular system of toxins, lifts depression and anxiety, speeds metabolic rate for weight maintenance

Focus

Keep your movements smooth and graceful, maintain even and rhythmic breathing.

1. Stand with your feet hip-width apart and your hands in front of your chest, palms together, fingers pointing up. Inhaling, lift your arms to the side, to shoulder height.
2. Exhaling, bend forward with a flat back. Place your palms flat on the floor outside your feet (bend your knees if necessary). Tuck your chin under. This pose creates a lock over your thyroid gland, which balances your metabolic rate.
3. Inhaling, lock your elbows to support your body, and jump both feet back confidently. Exhaling, straighten your legs and elbows while tightening your abdominal muscles. This pose massages your internal organs to encourage elimination.
4. Inhale, then exhale. Hold your breath as you drop to your knees and sit back on your heels. Place your chin and chest on the floor and lift your elbows; keep a strong arch in your lower back.
   This pose creates a lock over your adrenal glands, which control stress levels.
5. Inhaling, slide your body forward and up. Exhaling, drop your hips to the floor, and arch your back. Keep your legs wide and the tops of your feet pressing into the floor. This pose creates a lock over your thymus gland to balance your Immune system.
6. Inhaling, tuck your toes under and bring your feet close together. Exhaling, straighten your arms to lift your upper body and hips off the floor. Keep your legs straight. Arch your back strongly, and stretch up through your chest. Imagine that you are trying to push your hips through your elbows to increase the arch in your back. Hold this pose for 2 breaths.
   This pose createsa lock over your thymus gland to improve immune system function.
7. Inhale. Exhaling, push up onto your feet and hands, drop your head between your shoulders, lift your hips to the ceiling to create an inverted “V” shape, and press your heels toward .
8. Inhaling, step your left foot forward between your hands, bending your left leg into a lunge. Drop your right knee to the Roar. Look forward, and lengthen through your chest.
9. Exhaling and maintaining your leg position, straighten your back. Place your hands on your thighs. Rest both hands on your left thigh, one on top of the other.
   

   

10. Inhaling, circle your arms overhead, and bring your palms together. Interlock your fingers, with index fingers pointing up. Exhaling, arch your back, and sink deeply into the lunge.
11. Inhaling, bend forward. Place your palms flat on the floor on either side of your left foot (bend your knees if necessary).
12. Exhaling, step your right foot forward to meet your left foot. Drop your upper body down to your thighs, with your chin tucked under. Straighten both legs.
    This pose creates a lock on your thyroid gland, which controls metabolic rate.
13. Inhaling, come up with a straight back, and lift your arms to the side to shoulder height. Exhaling, bring your hands together in front of your chest, palms together, fingers pointing up. Close your eyes. Inhale deeply and slowly, and release your hands to your sides.
14. Complete the sequence 6 times, alternating sides with each leg in the lunge.
15. Return to Mountain Pose. Hold for 7 Full Yoga Breaths.

Warning

If you experience chronic back pain or have injured your back, consult a yoga instructor before proceeding with this vinyasa.

By bringing your head lower than your heart in part of this sequence, your heart gets a rest and your head receives extra blood circulation.

Benefits

Improves strength and flexibility of the arms and legs; clears complexion; improves memory and focus

Focus

Keep your movements smooth and graceful, maintain deep, even, and rhythmic breathing.

1. Stand with your feet hip-width apart. Bring your hands to the front of your chest, fingertips together and palms facing down.
2. Inhaling, jump your feet to hip-width apart while bringing your arms out to your sides at shoulder height, palms facing down.
3. Turn your right foot out to the side, and look to the right. Exhaling, lunge forward onto your right leg. Inhaling, return to the upright position, exhaling, repeat the lunge.
4. Inhaling, return to the upright position, exhaling, lunge a third time. Place your right palm flat on the floor, inside your right foot. Bring your left arm straight over your head, close to your ear. Pull your left shoulder back to a point of resistance.
5. Inhaling, return to an upright position while lifting your arms to shoul­der height, palms facing down. Turn the right foot back in.
6. bend forward with a flat back. Place your palms flat on the floor on either side of your feet (bend your knees if necessary).
7. Jump back and step feet 2-3 feet apart. Press into your feet and hands, drop your head between your shoulders, and lift your hips toward the ceiling to create an inverted “V” shape.
8. Jump your feet off the ground 7 times, bringing your heels close to your buttocks. Increase the height of your jumps as you gain confidence.If you suffer any discomfort when jumping, step your feet apart instead.
   

   

9. On the last jump, land with your feet 4-6 feet apart on the floor. “Walk” your hands back until they are under your shoulders, then make two fists on the floor. Step your feet in, close to your hands.
10. Inhaling, stand up while lifting your arms out to your sides at shoulder height; exhaling, bring your hands to your chest, fingertips together and palms facing down.
11. Inhale deeply and slowly, then repeat the sequence 6 more times. Alternate lunging to the side in each sequence.

The benefits of the yoga routines presented in this site go far beyond those of conventional diet plans, which usually suggest eliminating certain food groups and throwing yourself into a frantic exercise routine to lose weight quickly. The yoga approach is far more effective in helping you reach and maintain a healthy weight. It also is more enjoyable and easier (both physically and psychologically) than rigid eating or exercise programs.online casinoWhen you practice the yoga routines regularly, you do not need to obsess about how many hours you exercise each week. The practice of yoga teaches you to listen to your intuitive self. You will know how much or how little to practice each day, according to your body’s needs. From the moment you practice your first routine, you will notice benefits. You will move more easily; have improved balance; be able to concentrate better; and feel more energized, determined, and self-confident yet relaxed and inwardly calm. The more you enjoy your practice, the more you will want to practice. In this way, yoga becomes a self-regulating tool for optimum health. The benefits accrue from week to week, and the better you feel about yourself, the more you will want to take care of yourself. You will adopt increasingly healthier behaviors as your moods, appetite, and sleep patterns are bought back into balance. You will consciously choose healthy, nutritious foods; drink an abundance of water, exercise daily, and feel more relaxed and nourished overall. Weight loss will follow naturally.