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 repeated jumping in this sequence is an energetic way to build muscle in your legs. It will increase your heart rate as you move back and forth rapidly while balancing on your wrists.

Benefits

Strengthens leg muscles; prevents stiffness and pain in wrists and ankles by improving circulation

Focus

Jump your feet no more than hip-width apart; turn both feet out so that you can lunge correctly and stay balanced.

1. Stand with your feet hip-width apart. Bring your hands to the front of your chest, fingertips together and palms facing down.
2. Jump your feet to 3-4 feet apart while lifting your arms out to your sides at shoulder height, palms facing down. Turn your toes out.
3. Grab your elbows. Squat and straighten up 7 times, keeping your back straight and your abdominal muscles tight. Exhale through your nose as you squat, and inhale through your nose as you straighten. Return to an upright position, jump your feet together, and release your hands to your sides.
4. Squat and place your palms flat on the floor on either side of your feet.
5. Keeping your arms strong and feet together, jump your feet backward and forward 7 times rapidly. Exhale through your nose as you jump your feet backward, and inhale through your nose as you jump your feet forward.
6. Jump your feet backward to hip-width apart. Press into your feet and hands, drop your head between your shoulders, and lift your hips into a strong inverted “V” shape. Bring your weight onto the backs of your heels to press them toward the floor.
7. Jump your feet together, “walk” your hands back toward your feet, and squat.
8. Straighten your legs and stand upright. Bring your hands to your chest, fingertips together and palms facing down.
9. Repeat the sequence 3 times, but build up to 7 repetitions over time for maximum benefit.

Many of the yoga postures in this vinyasa create a “lock” or pressure over a gland, which squeezes out the stale, toxic blood from your body like water from a sponge. The posture is held while breathing deeply to build up a fresh supply of oxygenated blood to the gland to improve its function. The most popular vinyasa, Salute to the Sun, is a 12-step sequence. You should be able to complete seven repetitions in 10-15 minutes. Symbolically, this sequence draws in energy from the sun so it can be used for your highest pure ­poses throughout the day, ideally, it is done first thing in the morning. It is the best exercise to maintain body weight.

Benefits

Stretches and tones all muscles and joints, strengthens bones, improves respiratory and heart rates, 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, keep your breathing even and rhythmic. Envision yourself being inwardly calm and serene as you breathe deeply throughout the sequence. Salute to the Sun can be practiced as fast as you like-at an aerobic pace, or more slowly and mindfully. However you choose to practice this vinyasa, complete the warm-up and  stretching  first.

1. Stand with your feet hip-width apart and your hands in front of your chest palms together, fingers pointing up. Inhaling, circle your arms wide out to the side, and join your palms overhead. Exhaling, return your hands to your chest, palms together, fingers pointing up. Slowly release your arms to rest at your sides.
2. Inhaling, extend your arms overhead, and arch backward slightly. This pose creates a lock over your parathyroid glands, for calcium balance, and your adrenal glands, which control stress levels.
3. Exhaling, bend forward, keeping your back straight. 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.
4. Inhaling, step your left leg straight back. Bend your right knee in a forward lunge. Extend through your chin. This pose massages your internal organs in your abdomen to encourage elimination.
5. Exhaling, extend your right leg straight back and tighten your abdominal muscles while supporting your body weight on locked arms and your toes This weight-bearing pose tones your arm and leg muscles.
6. Inhale, then exhale. Hold your breath as you drop to your knees and sit back on your heels. Place your elbows, chin, and chest on the floor, keep strong arch in your lower back. This pose creates a lock over your adrenal glands, which control stress levels.
7. Inhaling, lift your elbows, and 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.
8. Turn your toes under your feet for support. Exhaling, push up onto your feet and hands, drop your head between your shoulders, lift your hips toward the ceiling into an inverted “V” shape, and press your heels toward the floor. This pose puts pressure on your pineal and pituitary glands, which control appetite, sleep patterns, mood, sexuality, and intelligence. It also increases blood supply to your head for clear thinking and a clear complexion.
9. Inhaling, step your left foot forward between your hands, bending your left leg into a lunge. Drop your right knee to the floor. Look forward, and lengthen through your chest.
   

   

10. Exhaling, step your right foot forward to meet your left foot. Drop your upper body down toward your thighs, with your chin tucked under. Straighten both legs. This pose creates a lock in your thyroid gland, which controls your metabolic rate.
11. Inhaling, stretch your arms forward, straighten up and raise your arms overhead, and arch backward strongly, with your head back. Exhaling, circle your arms wide, then bring them down to your sides.
12. Inhaling, circle your arms wide out to the side, and join your palms overhead. Exhaling, bring your hands to your chest, palms together, fingers pointing up. Close your eyes. Inhale deeply and slowly, and release your hands to your sides.
13. Repeat the 12-step sequence 6 more times.

On completion of the Salute to the Sun -

• Stand quietly while your heart rate and breath return to normal.
• Lock your knees, and pull your abdominal muscles in.
• Tuck your buttocks under, and lift up through your rib cage while lengthening your spme.
• Lift your shoulders up, back, and down, your chin should be level with the floor. Lengthen your entire spine so that the vertebrae align themselves evenly. Imagine being pulled up by a string attached to the crown of your head.
• Hold this relaxed “perfect posture” pose for  Full Yoga Breaths , eyes closed, then open your eyes and relax.

Yoga poses, or asanas, stretch and tone the muscles, massage the internal organs, tone the nerves, and regulate the body’s hormonal output-all of which improves overall well-being. Each asana brings certain benefits individually. But when several asanas are combined into a flowing sequence (a vinyasa), their value is enhanced by the combination of the poses as well as the speed at which they are practiced.This site contains seven yoga routines. They progress from easier to more difficult, so you continue to be challenged as your strength and flexibility improve.

Each routine is presented in six sections:

• STRETCH AND TONE, a gentle warm-up for your muscles
• IMPROVE POSTURE, an exercise to tone your abdominal muscles
• IMPROVE DIGESTION AND ELIMINATION, a bandha (a strong abdominal exercise that massages all the internal organs to improve their function) that helps prevent water retention, bloating, and constipation
• IMPROVE METABOLIC RATE, a vinyasa to boost your metabolic rate BREATHE, a technique to increase your metabolic rate and focus your mind
• VISUALIZE, a guide to increasing positive thinking