Yin and Vinyasa Yoga Teacher
Yin and Vinyasa Yoga Teacher
Kassandra Reinhardt is an Ottawa-based Yin and Vinyasa Yoga Teacher, YouTuber, writer, and the face behind Yoga with Kassandra.
Picture by Danil Nevsky / Stocksy
August 17, 2024
Summer time is a celebration of longer days, heat, and sunshine. And as summer time involves an finish, what higher solution to present gratitude for this than by starting our mornings with just a few rounds of Surya Namaskar (sun salutation)?
Solar salutations gracefully hyperlink collectively a collection of asanas (yoga poses) and supply the coed with a superb cardiovascular exercise. In addition they assist construct full physique power and adaptability—all in all, the proper quick morning stream!
This specific type of solar salutation comes from the Ashtanga Vinyasa lineage. Every pose is held for just one a part of the breath. If the climate permits, I encourage you to do that follow outside, even perhaps at dawn:
1.
Mountain Pose (Tadasana)
Stand up tall on the prime of your mat along with your ft hip-width aside. Roll your shoulders again and switch your palms ahead. Push into all 4 corners of each ft. Exhale totally.
2.
Raised Arm Pose (Urdhva Hastasana)
Inhale to succeed in your arms up overhead. Deliver your palms collectively as you search for.
3.
Standing Ahead Bend Pose (Uttanasana)
Exhale to fold forward towards your toes. Bend your knees as a lot as you want to as a way to defend your decrease again.
4.
Standing Half Ahead Bend Pose (Ardha Uttanasana)
Inhale to elevate your chest up midway, parallel to the mat. Place your fingertips on the mat in entrance of you or in your shins if wanted. Roll your shoulders again, and maintain the load in your toes.
5.
4-Limbed Employees Pose (Chaturanga Dandasana)
Exhale to step your ft again into plank pose and bend your elbows to a 90-degree angle. Hold your higher arms near your rib cage and your core engaged. You may make this simpler by decreasing your knees to the mat. Intermediate and superior college students can hop the ft again into four-limbed workers pose instantly and skip the plank pose.
6.
Upward-Going through Canine Pose (Urdhva Mukha Svanasana)
Inhale to roll over your toes and lift your chest as you straighten your arms. Squeeze the muscle groups in your legs to maintain your knees and pelvis lifted off the bottom. If that is troublesome for you, do cobra pose (Bhujangasana) as a substitute along with your elbows bent and your hips on the mat.
7.
Downward-Going through Canine Pose (Adho Mukha Svanasana)
Exhale to elevate your hips up and again into downward-facing canine. Your ft needs to be hip-width distance aside along with your fingers shoulder-width aside. Bend your knees as a lot as you need as you attain your tailbone up.
8.
Standing Half Ahead Bend Pose (Ardha Uttanasana)
From downward-facing canine, bend your knees to take a look at the highest of the mat. Step or hop your ft in between your palms and inhale to search out your standing half ahead bend pose as soon as extra.
9.
Standing Ahead Bend Pose (Uttanasana)
10.
Raised Arm Pose (Urdhva Hastasana)
Inhale as you come all the best way as much as standing, main along with your chest and circling your arms up overhead.
11.
Mountain Pose (Tadasana)
Exhale again into your standing place. Repeat for 4 to 9 extra rounds as is acceptable to your physique.
Excerpt from Year of Yoga, revealed by Mandala Publishing, copyright © 2022 by Kassandra Reinhardt, picture copyright © 2022 by Jessica Hodgson.
