Core Sun Salutation
Sanskrit: Antaraka Surya Namaskar
Photos of Maggie Anderson taken by Maggie Anderson
The Core Sun Salutation, inspired by and during my Core Strength Vinyasa Yoga Teacher Training with Sadie Nardini, allows us to truly dig deep into our Core. Our core is our foundation for all movement. (Click on the image to the right to see larger in a higher resolution.) It is helpful to keep our core healthy and strong for this very reason. Not to mention the calorie burning capability is heightened tremendously! As you build core strength you are also strengthening your spine, as well as your Solar Plexus Chakra (our Power Center). It all works together. Adding core-toning work in the transitions between poses in the classic Sun Salutation amps up the benefits of all the poses. Try to do 3-5 rounds of Core Sun Salutations on each side or more.
“You’ll also tone areas that yogis often under-use, like the pelvic floor, abdominals and arms — and release places that can take on too much pressure: the lower back, neck and shoulder. As a happy bonus, you’ll experience a higher level of tapas, as you spark the inner fires of transformation. Translation: you’ll sweat buckets, and burn more calories than ever before. ” ~ Sadie Nardini
Directions on how to come into this sequence:
Please, also, click on the image above to follow along visually how to come into this pose. For full text directions read below and click on the individual pose links for a deeper look and direction into each pose:
1. To begin, come to Sukhasana (Easy Seated) pose. Ground, connect and center. Focus on your breath and bring your awareness more fully into the present moment.
2. Next, step back into Phalakasana (Plank) pose.
3. On an exhale, come into Adho Mukha Svanasana (Downdog).
4. Begin Downdog Waves (inhale Plank, exhale to Downdog). Repeat 3-5x. Come to rest in Downdog once again.
5. Inhale, right leg up into Tri Pada Adho Mukha Svanasana (Downdog Splits). Square hips.
6. Exhale, three Core Shakti kicks to the center. Finish third Core Shakti Kick with leg lifted back into Splits.
7. Exhale, step right foot forward in Ardha Hanumanasana (Runners Lunge). You may either: Inhale, stay low in Runners Lunge with back knee lowered to mat raising arms up to sky; or, keeping back knee lifted, inhale, arms up into a Anjaneyasana (Crescent or High Lunge Pose).
8. While in High Lunge begin Fists of Fire (inhale arms up, making fists with your hands, exhale arms down). Repeat 5-10x.
9. Lower hands down to mat and exhale back into Adho Mukha Svanasana (Downdog).
10. Inhale, lower the hips into Phalakasana (Plank) pose.
11. Exhale, Chaturanga Dandasana (Four-Limbed Staff pose).
12. Inhale, Bhujangasana (Cobra) or Urdhva Mukha Svanasana (Updog).
13. Exhale, Adho Mukha Svanasana (Downdog).
14. Repeat steps 1-13 on other side (Left Leg rises up into Downdog split, etc.).
15. Inhale, step or jump forward coming up half way with a straight spine into Ardha Uttanasana (Half Standing Forward Bend).
16. Exhale, Lower back down Uttanasana (Forward Fold).
17. Reverse Swan Dive arms up, palms together, bringing them back down to your heart into Tadasana (Mountain Pose) with Anjali Mudra.
When not to do this sequence or to modify/Contraindications:
Contraindications and modifications for each individual pose within the Core Sun Salutation sequence can be found on the individual pose pages (as linked above).
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