A sure-fire way to Harmonize your mind, body and soul in the morning is to practice these sun salutations, Surya Namaskar A. Awaken and liberate your body to move into sync with the energy of Spring. With practise you will be able to synchronise completely with your breath, bringing you more in tune with your body, feelings and intuition.

 

Step 1: Awaken!

 

Start in Mountain Pose (Tadasana) – relax your arms by your sides and ease your shoulders all the way down your spine to increase the space between your ears and shoulders. Imagine there is a string pulling you up from the top of your crown as you tuck your chin slightly, to keep your neck nice and long. Take a big deep breath in, all the way down the belly and out, exhaling fully. Next, inhale and reach your arms up toward the sky and bring your palms together into Extended Mountain Pose (Urdhva Hastasana). Feel the stretch up through the sides of the body. Embrace yourself and the day!

 

Step 2: Activate!

 

As the exhale comes around, lead with your chest as you float all the way down with your torso and come into a deep forward fold (Uttanasana pose). Keep as much of a bend in the knees as you need, and let your belly melt down toward your thighs, and your head and neck hang heavy. Let go completely of any tension in the head, neck, shoulders as you hang heavy, and breathe out fully. As your next inhale begins, lift your torso so it is parallel to the floor. Feel your spine lengthening out from the top of your crown all the way down to your tail bone. Make sure your chest is slightly lifted and peel the navel back toward your spine and slightly upwards, to activate your core (Ardha Uttanasana pose) and feel the fire in your solar plexus.

 

Step 3: Energise!

 

As you breathe out, fold once more and bring your hands onto the floor. Step your feet all the way back and come into Plank Pose (Phalakasana), or half plank on your knees but with your weight forward over your hands. Really press down with all five fingers, spread out and feel the energy of the earth supporting you. You may need to take an extra breath here. On your next exhale, bend your elbows and try to keep them in tight to your ribs as you lower towards the floor with your body in one plane, keeping your navel lifted and core activated as you do (Chataranga Dandasana pose). On your next inhalation, come onto your forearms, with your elbows under your shoulders, and lift the chest up into Sphinx Pose (Salamba Bhujangasana). Keep the back of the neck nice, and your shoulders down and relaxed. Breath in deeply, opening up through the front of the body. Be grateful for your beautiful breath and glorious body.

 

Step 4: Liberate!

 

As you breathe out from Sphinx pose, roll over your knees and toes and push your hips high to move into Downward Facing Dog (Adho Mukha Śvānāsana). Try to hold this posture for three long, deep breaths. Push out of all 10 fingers, with your site bones reaching up toward the sky and your heels dropping down toward the earth. Relax your head and neck, allowing the energy from the heart to flow down to your head and inspire you to follow its calling. 

 

Step 5: Flow!

To finish, walk your feet back toward your hands and come back into the half forward fold (Ardha Uttanasana). Lengthen out through the spine, then exhale and hang heavy back into the full forward fold (Uttanasana). As your next in-breath comes around, begin to unfurl your spine nice and slowly. Keep your legs strong as you come all the way back up to standing, with your head and neck coming up last of all. Reach up with your hands and bring your palms together (Urdhva Hastasana). Exhale and bring your hands back through the centre of your chest in prayer position. Take a lovely breath in and out as you hold Mountain Pose. To finish, walk your feet back toward your hands and come back into the half forward fold (Ardha Uttanasana). Lengthen out through the spine, then exhale and hang heavy back into the full forward fold (Uttanasana). As your next in-breath comes around, begin to unfurl your spine nice and slowly. Keep your legs strong as you come all the way back up to standing, with your head and neck coming up last of all. Reach up with your hands and bring your palms together (Urdhva Hastasana). Exhale and bring your hands back through the centre of your chest in prayer position. Take a lovely breath in and out as you hold Mountain Pose. 

And finally, repeat as many times as you like. Guaranteed to keep you feeling in flow all through your morning!

 

This article is by one of our qualified Harmonizing Coaches, Heather Gweneth-Bird. Heather is also a Yoga Instructor and Wellness Coach. For details of her workshops and day retreats, pop over to www.heathergwenbird.com or www.facebook.com/heathergwenbird

 

 

This article has been taken from the Spring Issue of Harmonizing Life. 

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