HALF SUN SALUTATION

Half Sun Salutation

A half suL salutation is the part of the full sequence that is done at the front of your

mat before you step or jump back. (See the full sun salutation if you are confused). It

is often used as a warm-up for the longer sequence and is a good way to start a home

practice session. And sometimes a whole-body reach toward the sky followed by a little

forward-bending hamstring stretch is all you need.

 

On your first few rounds, feel free to spend several breaths in each pose as you

transition your body and mind into your practice. Move to the next pose when you a ready

on an inhalation or exhalation as designated. As you warm up, try to do the sequence

matching each breath with a movement.

1.Mountain Pose – Tadasana

Mountain Pose – Tadasana

 

Begin by standing at the front of your mat in mountain pose. Take time to set up your

alignment. Bring your shoulders over your hips and your hips over your heels. Roll your

shoulder blades down your back. Engage your thigh muscles, lifting your kneecaps. You can

either bring the hands into anjali mudra or let the arms hang at your sides with the

palms turned forward. Take five to ten ujjayi breaths to arrive fully in the present

moment.

2.Raised Arms Pose – Urdhva Hasatansana

Raised Hands Pose – Urdhva Hastasana

 

Inhale.

 

Reach your straight arms out to either side and overhead to urdhva hastasana. You can

bring your two palms to touch or keep them shoulder’s distance apart. Either way, keep

the shoulders relaxing down away from the ears. Bring your gaze to your upraised hands.

3.Forward Bend – Uttanasana

Standing Forward Bend – Uttanasana

Standing Forward Bend – Uttanasana. Ann Pizer

 

Exhale.

 

Swan dive over your legs into a forward fold. Lead with your chest. You can bend your

knees slightly if you like. Let your head hang heavy, make sure that to keep some of your

weight in the balls of your feel. If you lean too heavily into the heels, your hips will

move back, bringing them out of alignment.

4.Flat Back – Ardha Uttanasana

Half Forward Bend – Ardha Uttanasana

 

Inhale.

 

Lift up to your finger tips, raise your head, and come to a flat back. For many people,

bringing your hands to your shins is going to be a better position for flattening your

back. You can actually place your hands anywhere on your legs that allows for a straight

spine. Try to keep the pressure on your legs light.

5.Forward Bend – Uttanasana

Standing Forward Bend – Uttanasana

 

Exhale.

 

Fold deeply over your legs to return to uttanasana. Pull your belly in toward your spine

to make more room for your forward fold. If you want to take a few extra breaths here to

deepen your stretch, go ahead. Some people like to grab opposite elbows and just hang.

You can also grab your big toes for a little traction as you forward bend.

6.Raised Arms Pose – Urdhva Hastasana

Raised Hands Pose – Urdhva Hastasana

 

Inhale.

 

Reverse your swan dive to return to urdhva hastasana. Lead with your chest, just as you

did on the way down. When you get to the top, make sure your shoulders didn’t get

scrunched up along the way.

7.Mountain Pose – TadasanaMountain Pose – Tadasana

 

Exhale.

 

End back where you began, in mountain pose. Release your arms back by your sides and

slide your shoulder blades down your back. Take several full, deep inhales and exhales

before beginning the sequence again. If you feel ready, you can move on to a full sun

salutation from here.