What is it: You’ll need to clear some floor space for this sequence – but it’s worth it for the entire body stretch, including thighs, hips, abs, chest, and throat.
Why we love it: A yoga sequence flows like a dance – though there are several postures here, each flows to the other seamlessly. It’s a great sequence to energize your class on a cold, gray day.
How to do it:
Clear some space and stand at least arm’s length away from desks.
Begin by standing tall in mountain pose.
Bend at your waist and reach for your feet for forward fold.
With your breath, move into halfway lift by moving your hands up your shins and flattening your back.
Sit back into chair pose. Stay for one full inhale and exhale.
Stand tall and step your right foot behind you and bend your left leg into a lunge. Keep hands at hips or raise them overhead.
After one full breath cycle (inhale and exhale) move your right foot back to meet your left, in the same position that you started.
Lean forward and rest your arms on your desk, keeping legs straight (a modified Downward Dog position). Stay for three full breath cycles.
Stand tall and move your left leg back while bending your right knee for a lunge on your opposite side. Keep hands on hips or raise them above your head. Hold for one full breath cycle.
Step your left foot forward to meet your right.
Sit back into chair pose.
Straighten your legs and lift your back halfway for halfway lift.
End in mountain pose.
Some yogis say that sun salutations are nearly 2,500 years old. They are traditionally done to honor the light – or the sun – as the physical and spiritual heart of our world. But it’s also a great sequence to warm up tight muscles or bring energy to a sleepy classroom.
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