Stretching and exercising every muscle and muscle group in your body is essential for a supple, toned figure and overall good health, but achieving this can be time-consuming and energy-draining. One excellent method to achieve full-body stretching is by practicing yoga—specifically, the Sun Salutation sequence. The Sun Salutation is a ancient traditional yoga routine that works on your entire body in one series, making it perfect for those with a busy lifestyle.
Sun Salutation 1: Backward Bend & Stretch
To start your Sun Salutation, stand with your feet shoulder-width apart and place your hands together at chest level. Slowly begin bending your head backwards, curving your back while raising your hands above your head. Ensure that as you lift your hands, they follow the path of your arching body rather than pointing towards the ceiling.
Continue leaning back, ensuring balance is maintained at all times.
Sun Salutation 2: Forward Bend & Stretch
Once you have completed the first stretch, separate your hands and face your palms upwards. Straighten your body and reach your hands towards the sky, stretching your entire body.
Now, bend forward from your hips, allowing your arms to move below your head and shoulders; stretching forward to maintain the stretch, as well as providing balance. Keep your legs straight during the movement. Continue bending and reaching down as low as you can without causing pain or losing balance. If flexible enough, attempt to place your palms flat on the ground before your feet and hold for a few seconds.
Sun Salutation 3: Right Leg Back & Stretch
Slowly step back with your right foot as far as you can, eventually finding your balance on the ball of your foot. Arch your back gently while tilting your head backward, looking up towards the sky.
Sink your hips down in this position, allowing a deep stretch through your right leg and hip flexors. Hold this position for a few seconds.
Sun Salutation 4: Both Legs Back & Stretch
Release your back flexion and find stability through your palms. Step your left leg back to meet your right, attempting to maintain both feet flat on the ground. Pike your hips upwards while pressing back with your hands, feeling the stretch through your lower back and calf muscles.
Next, lift onto your toes for a moment before pushing your heels back down into the ground.
Sun Salutation 5: Kneel, Sit & Stretch
Transition to your knees and move your feet off their soles and onto their insteps while you sit back onto your heels. Keeping your hands in place helps provide a satisfying stretch for your upper back, shoulders, and hip flexors. Hold this position for a few moments, then lower your arms onto their forearms.
Sun Salutation 6: Cobra Stretch
Raise your elbows and shift your body forward. Keep your chin as close to the floor as you can while moving into a push-up-like position, ensuring contact between your lower and upper body and the floor. Position the insteps of your feet flat to the ground. Look upward, bending your back, and flex your back muscles to coil back and up as much as possible into a cobra position.
Repeat movements five and six several times.
Sun Salutation 7: Both Legs Back & Stretch
Move onto the balls of your feet again, pushing up into a push-up position. Raise your hips into a pike position, keeping your legs straight. Push back onto your heels, stretching your calf muscles before slowly walking your feet forward towards your hands.
Repeat movement three, this time stepping back with your left leg.
The entire Sun Salutation sequence should be performed several times a day, as often as you can during the week. The more you practice this routine, the more you will notice your body transitioning from tight and restrictive to supple and comfortable. Remember to consult a health or fitness expert to ensure you are performing the sequences correctly and take it slow, gradually increasing the intensity as you become accustomed to the yoga routine.
