In an earlier post, I said I’d talk about curvy transitions in Sun Salutations. My best advice is to approach these warming gems with an eye towards ahimsa, or nonviolence. By that I don’t mean civil disobedience, although it’s cool if you take it there.
What I mean in this context is taking the approach of figuring out what’s right for you. Sometimes, especially with stronger forms of yoga, there can be a tendency for our competitive edge to come out. We think we have to jump back, our Down Dog isn’t as beautiful as our neighbors, or something equally limiting.
Here are some tips on Curvy Sun Salutations with a special focus on the transitions between the poses. These modifications are for a more traditional Sun Salutation; next time, I will write about Curvy variations to this sequence:
1. Begin in Mountain Pose at the top of your mat. Begin with feet wider than hip width apart, even to mat width apart. This distance will give you space to move and is friendly to tight hamstrings.
2. Inhale and bring your arms overhead into Upward Salute.
3. Exhale and, hinging from the hips, come into Forward Fold. Hands could come to the thighs or shins here. They could also come to a block. Alternately, you could grasp elbows and hang.
4. Inhale and come half-way up into Half Forward Bend.
5. Exhale, bend your knees, bring your hands to the ground in front of your feet, and step your right foot back into a lunge. Here your right knee could come to the ground. You can maintain whatever distance between your feet that you started with in Mountain Pose.
6. On your next exhale, step your left foot back to meet the right in Plank. Knees can be on or off the ground here.
7. Inhale and bring your knees to the ground if they’re not already, and then lower yourself to the ground through a modified push-up.
8. On your next inhale, with your hands pressing into the mat underneath your shoulders, move your sternum forward and lift up through your mid back into Baby Cobra.
9. Exhale, curl your toes under, and press back into Down Dog. Pause here for a few breaths. Again, depending on your body, feet can be hip distance or wider apart.
10. On your next inhale, step your right foot forward to just under your belly. Pause there and then step it forward another step (or two) until it’s behind your right hand. Exhale and step the left foot forward a couple steps to meet the right in Forward Fold. By taking a couple steps here, you can protect your joints because you’re not forcing a long step. This is also helpful for those of us who encounter our bellies when trying to take one long step forward.
11. On your next inhale, come half way up to Standing Half Forward Fold.
12. Exhale into Forward Fold.
13. Inhale and slowly rise all the way up to Upward Salute, head coming up last to avoid any blood pressure/dizziness issues.
14. Exhale into Mountain Pose
15. Repeat the cycle and enjoy!
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Down dog is a really important pose. It’s great that you talk about how to do it the curvy way. My boss, Leeann Carey, is a world-renowned yoga teacher & she says that there are ways to modify it as well. She has a free yoga video on this subject that you should check out: http://planetyoga.com/yoga-blogs/index.php/free-yoga-video-key-positioning-skill-kps-push-and-reach-w-chair/
I have a really difficult time bringing my foot forward from down dog. I just can’t get my foot up to my hands.
That’s hard for me, too, Gwen! I usually get around that one of two ways: (1) Bringing my knee down first or (2) stepping wide — so instead of stepping inside or behind my hand, I step outside. Play with those and see if they work for you — or if another improv works better.
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