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From Sama-sthiti:
Standing with our feet together, arms are at our side or at heart center; chest is lifted, chin is slightly tucked. Gaze is forward, past the tip of our nose. This posture is the beginning and end of our Sun Salutation A sequence. This is a place where we can recover between repetitions. We stand at attention with our bodies engaged, our minds focused. Here we maintain heat from our practice and actively prepare for the next sequence.
1. Asana: Tadasana or "Mountain pose"
Inhale; life arms overhead, place palms together. Life the kneecaps by tightening thighs (quadriceps). Reach up, lift and lengthen torso and ribcage. Do not arch or lean back -- keep spine neutral.
Drishti (Gaze): Look up through fingertips.
Benefit: Lifting of quadriceps creates "static contraction" which creates heat which is necessary for practice.
Modifications: Can stand with feet spread further apart (big toes don't have to touch). One can also hold arms shoulder width apart, palms don't have to touch. You can also have "steeple" pointer fingers, other fingers interlaced. If a person cannot lift their arms overhead, they can keep their hands at heart center. Some variations include side bends in this posture.
2. Asana: Uttansana or "Forward fold"
Exhale; bring palms to the floor, head toward knees/ heart to thighs.
Drishti: Toward navel.
Benefit: Releases head, neck, shoulders; neutralizes spine.
Modifications/Variations: A slight bend knees to decrease strain if you have tight hamstrings or lower back problems.
3. Asana: Ardha Uttansana or "Halfway lift"
Inhale; lift heart and chest half way and extend back (back should be flat).
Drishti: Gaze is up, past third eye.
Benefit: Opens heart and chest/lungs.
Modification/Variations: Legs are straight or with a slight bend at knees.
4. Asana: Chaturanga Dandasana or "Four limbed stick/push-up"
Exhale; walk or jump legs back to plank. Slowly lower body to just a few inches above the floor (like doing a push-up).
Drishti: Straight ahead/in front. Gaze past tip of nose.
Benefit: Builds upper body strength.
Modification/Variations: Knees can be on floor to simplify push-up/remove strain on wrists.
5. Asana: Urdhva Muka Svansana or "Upward facing dog"
Inhale; turn toes under/roll to top of feet; lift body on to hands and top of feet. Lift chest, hands are below shoulders.
Drishti: Look up and back, toward ceiling/sky.
Benefit: Opens chest/heart. Keeps upper body engaged.
Modifications/Variations: Knees can be brought to the floor if person has limited upper body strength or lower back pain. Variation: can also do "baby cobra" if Urdhva Muka Svasana is too much.
6. Asana: Adho Muka Svansana or "Downward facing dog"
Exhale; turn toes under and push up and back into an upside down V position. Feet are parallel, hip distance apart. Hards are in line with shoulders. Palms are flattened, fingers spread. Push down through heels, head should release.
Drishti: At navel/through knees.
Benefit: Neutralizes spine, stretches hamstrings, opens chest.
Modification/Variations: Bend knees if hamstrings are tight. If tightness in back, can alternate practice by placing palms on wall or chair, shoulder width apart, slightly above head. Press chest/shoulders toward floor -- this method also opens the chest, shoulders and upper back.
7. Asana Arha Uttanasana or "Halfway lift"
Inhale; step feet back up to the hands. Raise heart halfway up, back is flat. Feet are together, big toes touching. Bend knees as much as necessary for hands to touch the floor or shins.
Drishti: Look up, past third eye.
Benefit: Opens heart/chest.
Modifications/Variations: Bend knees to relieve strain on lower back/hamstrings.
8. Asana: Uttansana or "Forward fold"
Exhale; tuck head into knees/heart to thighs. Palms to floor.
Drishti: Towards navel.
Benefit: Relaxes head, neck, shoulders; neutralizes spine.
Modifications/Variations: Bend knees if hamstring are tight.
9. Asana: Tadasana or "Mountain pose"
(Same as Asana 1)
Inhale; raise arms overhead, palms together. Lift kneecaps/engage quadriceps. Lift and lengthen torso toward the sky.
Drishti: Past thumbs, up.
Benefit: Create heat. This is a power lock.
Modifications/Variations: As mentioned earlier, a person can stand with feet spread further apart (big toes don't have to touch). One can also hold arms shoulder width apart, palms don't have to touch. Person can have "steeple" pointer fingers with other fingers interlaced. If a person cannot lift their arms overhead, they can keep their hands at heart center. Some variations include side bends in this posture or completing the posture on tips of toes.
10. Asana: Sama-sthiti*
Exhale; feet are together, arms are at side or heart center. Chest is lifted, chin slightly tucked.
Drishti: Gaze is ahead; past the tip of the nose.
Benefit: Active rest; we can recover here before continuing the sequence.
Modifications/Variations: Hands can be at side or heart center.
*This is where we started our sequence. We are now ready to continue our Sun Salutation A sequence with Tadasana. Attempt to do at least three repetitions for maximum benefit.
Students with tightness in wrists, hamstrings or lower back should continue to practice but increase work load on recovering area slowly, utilizing modifications to reduce strain and discomfort.
This information was gleaned from two sources:
Power Yoga: The Total Strength and Flexibility Workout by Beryl Bender Birch pp. 63-72
Lifetime Life Power Yoga Teacher Training Manual pp. 44-48
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