The Great Salutation

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 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