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Sun Salutation Yoga Sequence

Posted Oct 01 2012 12:00am

I know, I know. The title of this post is super inviting and you just can't wait to practice this week's sequence at home. Mark my word, lunges are every yogi's dream.

Totally joking.

Trust me, I understand and sympathize with your hatred for lunges. I'm not a fan myself. However, practice, practice, practice. Discipline in practice yields results... and not just physical but emotional as well. 

Lunge Yoga Sequence (Get ready to have some fun!)
Begin standing at the narrow end of your mat (lots of space behind you) in mountain pose. Close your eyes and just notice your inhale and your exhale. Each breath lives in the present moment. If you're scattered and unsure and searching for serenity, come back to your breath. Add a count to your inhalation... maybe 1, 2, 3, 4, 5. Extend your exhalation a count or two longer than your inhalation... maybe 1, 2, 3, 4, 5, 6, 7. Practice this extended exhale for a while (1-5 minutes).

Dare to learn from your body in the following sequence.

Sun Salutation x2
Warrior I
Triangle
Standing Forward Bend; at the narrow end of your mat
Low Lunge; step right leg back
Downward Facing Dog
Low Lunge; step left leg forward
Standing Forward Bend
Standing Splits; step right leg back just a little, bend left knee and place both hands, shoulder width apart, on the floor in front of your legs. Inhale and straighten your left knee raising your right foot/leg off the ground. Hips stay parallel with the floor. Exhale, lower right leg.
Standing Forward Bend
Low Lunge; step left leg back
Downward Facing Dog
Low Lunge; step right leg forward
Standing Forward Bend
Standing Splits; step left leg back just a little, bend right knee and place both hands, shoulder width apart, on the floor in front of your legs. Inhale and straighten your right knee raising your left foot/leg off the ground. Hips stay parallel with the floor. Exhale, lower left leg. Inhale and slowly peel up to standing one vertebra at a time. GO SLOWLY! Step to the middle of your mat. The Stick; ground down with left foot, bend right knee, lift leg off the ground and pull knee into chest with hands, elbows out to the side, shoulders away from ears. (If balance is a challenge, use wall for support.) Exhale and straighten right leg moving hands under right thigh (to the hamstring). Remove hands for an added challenge. Repeat on other side. Wide Leg Forward Fold Wide Leg Downward Facing Dog; from wide leg forward fold move hands directly out in front of torso, shoulder width apart, and push hips back in line with feet.  Squat Tadpole; Child's pose only knees are much wider than hips.  Frog Child's Pose Shoulder Balance Gas Release Pose (hehe!); lie on back, pull knees into chest. Great for indigestion; this pose neutralizes the enzymes in our stomach. Lumbar Twist Savasana; your eyelids are a screen and your mind is a projector. Imagine an object (apple, rose, pet, paintbrush, chair... anything) and attempt to recreate it with your mind on your screen. 
Life's Little Instruction Book reminds us to, "Be the first to say hello!" Namaste Yogis!
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