There are a few variations of the Sun Salutations yoga routine but the one I designed below recommend especially for those new to yoga. As a busy mom, you can incorporate this yoga routine into the beginning or end of your day. It is a set of 12 yoga poses that are repeated in a particular order. It can be up to you to decide how many repetitions of the sequence that you do.
Practice the sequence once or twice when you get up in the morning to help relieve stiffness, wake up the body and get ready for your day. Keep a yoga mat under your bed so that you can get started soon after getting out of bed. Or after you go to the bathroom if you wake with a full bladder like me.
Try to make a ritual of a busy mom’s morning yoga routine. Wake up, go to the toilet, wash your hands & face, brush teeth and then 2 to 8 repetitions of my 12-Step Sun Salutations. What a refreshing start to your day!
The 12-step sun salutation yoga poses can also be performed in the evening. Once again you can make it a part of your bedtime ritual.
Put on some comfortable clothes (it doesn’t matter what it is because no one will see you), take out your yoga mat, perform 4 to 10 repetitions of my 12-Step Sun Salutations, bathe, and go to sleep. Multiple repetitions at night will help you to relax; insomniacs often find that six to 12 rounds help them fall asleep.
If your children are awake during these times remind them that mommy is about to do your yoga so don’t bother me unless someone is bleeding. Establish “Mommy’s Yoga Time”. You will be surprised but eventually, they will leave you alone. These few minutes in the morning or evening is a perfect way to practice self-care. And by respecting the time you carve out for yourself, your children and partner will also learn to respect that time.
So let us get to my 12-Step Sun Salutation Yoga Routine. Remember, nothing should hurt while you do this yoga routine. You can feel challenged but you should not feel pain.
Let us watch a full Sun Salutation Yoga Routine then I will break down each pose for you. Remember to breathe in and out through the nose during your practice.
- MOUNTAIN – Stand with your feet slightly apart, palms together in a prayer position, thumbs against your chest.
- UPWARD SALUTE- Inhale deeply while slowly raising your hands over your head. Palms can be touching or shoulder-width apart as you bend back as far as possible while tightening your buttocks. Hold for three seconds.
- STANDING FORWARD BEND – Slowly exhale and bend forward as you fold at the waist. Keep your knees straight, until your fingers touch the floor outside your feet. If you can’t touch the floor, bend your knees so that your hand can touch the floor or use a yoga blocks place by your feet. Bring your head in toward your knees.
- LUNGE – Slowly inhale, bend your knees, and if your fingertips aren’t outside your feet on the floor, place them there. Slide your right foot back as far as you can go, with the right knee an inch or so off the floor, into a high lunge position. If the high lunge is too challenging today, lower your knee to the ground so that you are in a low lunge position. Now, look up.
- PLANK – Before exhaling again, slide your left foot back until it is beside the right one, and with your weight supported on your palms and toes, straighten both legs so that your body forms a flat plane. Make sure your stomach is pulled in. Your wrist, elbows, and shoulders should be in one straights line, stacked on top of each other.
- 8-POINT POSE – Slowly exhale, bend both knees to the floor, bend with your hips in the air, lower your chest and chin to the floor. Or CHATURANGA (push-up position) – With the body straight, lower yourself to the ground by bending at the elbows. After holding the pose for one breath, exhale and lower your entire body to the ground.
- COBRA – Now inhale slowly and look up, then raising it, followed by your upper chest, then lower chest. Your lower body – from the navel down – should be on the floor, and your elbows should be slightly bent. Hold for three to five seconds. Return your chest to the floor.
- DOWNDOG – Exhale slowly push up to all-fours (TABLETOP), then raise your hips until your palms are flat on the floor and your arms and legs are straight in an inverted V position.
- LUNGE – Inhale slowly and bring your right foot forward as in position 4. The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor (unless you are doing a low lunge). Raise your head, look up, and arch your back.
- STANDING FORWARD BEND – Slowly exhale and bring your left foot forward next to your right one. Straighten your legs as much as possible while trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.
- UPWARD SALUTE – Slowly inhale, raise your arms up with a flat back from the strength of your legs as in position 2. Don’t forget to tighten your buttocks. Or bend your knees deeply and roll up vertebrae by vertebrae until you are standing upright, then raise your arms overhead as in position 2. Hold for three seconds.
- MOUNTAIN – Slowly exhale, lowering your arms to your sides. Relax. Repeat the series on your left side.
Take your time and be mindful of how your body is reacting and your breathe throughout your practice. Be kind to yourself and keep practicing. There is no perfect pose just practice.
Much Love, CharmaineW
