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Saturday 4 August 2012

The Great Salutation

With thanks to:
 http://yogasite.com/

Based on Surya Namaskar, the Sun Salutation, the so-called "Great Salute" is a sequence of 22 postures (see the Posture Page). It includes the postures of the Sun Salutation, plus Warrior I and II , the Triangle and others. Like the Sun Salutation, the Great Salute is a complete workout, stretching, opening and strengthening the whole body. When repeated at a brisk pace, it also helps build stamina. Try several different approaches to this vinyasa. For example, move through the sequence, coordinating each step with an inhale or exhale, but never hold a pose for more than one breath. Then try it holding each of the major poses for 3-5 breaths. The Great Salute works as a warmup or part of a longer routine. On days when you have little time, it's a simple and quick way to work in many of the major standing poses.

 
1. Mountain
Begin in Mountain pose, feet about hip width apart, hands either by your sides or in prayer position.

 
2. Hands up 
 
 On your next inhale, sweep your arms up overhead and gently arch back, but only as far as feels safe and comfortable .


3. Head to knees 
 
As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet.  


4. Lunge

 
Step the right leg back

5. Upright lunge 
 
Maintain the leg position, while straightening the back and bringing the hands to rest on the thigh.

 
6. Warrior I
 


Inhale and raise the arms overhead. If comfortable, hold the hands in temple position and look up.  

7. Lunge
 
  Bend forward, bringing the hands to either side of the foot

 
8. Plank
 

Step the left leg back into plank position


 9. Stick


 
 Exhale and lower yourself as if coming down from a pushup. Only your hands and feet should touch the floor. 

 
10. Upward dog

 
Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels safe and comfortable.  

 
11. Downward dog
 
 Exhale, lift from the tailbone and hips and push back and up.

 
12. Lunge

 
 
Step the right foot forward into the lunge position
 
13. Triangle

 
 
Move into Triangle by turning your left hip up and the right down, bringing the right side of your torso in alignment with your right leg. Raise your left arm.  
 
 
14.

 


Straighten up, keeping your arms up and extended.

 
15. Warrior II

 
 
 
Bend your right knee, keeping the knee over the right ankle, and move into Warrior II. 

16.Open heart



Straighten up, clasp your hands behind your back, lift your chest and keep the arms and legs engaged, pulling shoulders back and down


 
17. Standing seal

 

 Bend forward at the hips, bring the head down to the knee and lift the arms up into the air. Lift the arms up and move them forward as much as possible

 
18. Open heart



 
Straighten up 
 
19. Lunge
 

 
 Bend the right knee and move into the Lunge

 20. Head to knee

Step the left foot forward and lift the tailbone into the air, moving into Head-to-Knee 

21. Hands up
 
Sweep the arms out to either side, bend upward from the hips, keeping the back straight

22. Mountain 



 
 In a slow, sweeping motion, lower your arms to the sides or bring them into prayer position. Repeat the sequence, beginning with the other leg











2 comments:

  1. Awesome russel! U have just shown me how to incorporate the warrior nd triangle poses i always do AFTER the sun salute into one lovely fluid thing! Love it!

    ReplyDelete
  2. You are welcome. Happy to help.

    ReplyDelete