Chair Sun Salutation

As promised, here is Surya Namaskar, or sun salutation we have been studying in class this week. Use a sturdy chair that will not slip on the floor. You may place the chair on one end of your yoga mat for extra grip. Be sure the seat is thin enough that you can grip the sides of the chair comfortably with your hands. 

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Mountain Pose with Hands at Heart
Tadasana with Anjali Mudra

Stand in front of the seat of the chair with then hands together at the heart.

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Mountain with Hands Raised
Tadasana Urdhva Hastasana


As you inhale, raise the arms overhead.

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Standing Forward Bend
Uttanasana

As you exhale, bend forward from the hips and hold the sides of the chair with the thumbs and heels of the hands on top of the seat and the fingers wrapped underneath. Bend the knees if necessary to release the lower back and release the head down as far as is comfortable.

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High Lunge
Anjaneyasana

As you inhale, step the right leg back to a lunge. You may need to also step the left foot forward slightly so that the left shin is vertical and the left heel is on the floor. Keep the right heel lifted and all ten toes facing forward. Keep the arms straight and lift the chest forward.

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Downward Facing Dog
Adho Mukha Svanasana

As you exhale, step the left foot back into Downward Facing Dog. You may need to step both feet forward slightly so that the heels are under the hips and heels grounded on the floor. Bend the knees if the lower back rounds, try to keep the spine extended as much as possible. Reach the arms and do not allow the upper arms to rotate inward. Keep the head lifted slightly above the arms. 

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Plank Pose

As you inhale swing the shoulders over the wrists lifting the heart forward. You may need to adjust the feet back as you come onto the balls of the feet and bring the hips in line with the shoulders and feet so the body is like a plank of wood. Engage the belly and reach the tail bone down towards the backs of the heels. 

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Four Limbed Staff Pose
Chaturanga Dandasana

As you exhale, bend the elbows slightly keeping them in close to the side of the body. Make sure the elbows bend back towards the hips and keep the shoulders back and the body in the same alignment as Plank Pose.

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Upward Facing Dog
Urdhva Mukha Svanasana

As you inhale, swing the chest upwards and the hips move towards the front of the chair seat. Keep the legs strong as you extend into the elbows and open the heart forward.

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Downward Facing Dog
Adho Mukha Svanasana

As you exhale, press the hips back into Downward Facing Dog. You may need to step both feet forward slightly so that the heels are under the hips and heels grounded on the floor. Bend the knees if the lower back rounds, try to keep the spine extended as much as possible. Reach the arms and do not allow the upper arms to rotate inward. Keep the head lifted slightly above the arms. 

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High Lunge
Anjaneyasana

As you inhale, step the right leg forward to a lunge. You may need to also step the back foot back slightly so that the front shin is vertical and that heel is on the floor. Keep the back heel lifted and all ten toes facing forward. Keep the arms straight and lift the chest forward.

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Standing Forward Bend
Uttanasana

As you exhale, step the left foot forward beside the right. Be careful not to bang your shins  into the chair, if you feet too close, step the feet slightly back. Bend forward from the hips, bending the knees if necessary to release the lower back and release the head down as far as is comfortable.

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Mountain with Hands Raised
Tadasana Urdhva Hastasana

As you inhale, lift the spine with the back straight, using the buttocks and hamstrings to help you stand up. Feel free to keep the knees bent if this feel safer for your back. Reach the arms overhead and lift the heart.

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Mountain Pose with Hands at Heart
Tadasana with Anjali Mudra

As you exhale, bring the palms together over the heart into Anjali Mudra

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To complete the round of Sun Salutation, repeat to the second side, leading with the left leg.