1. Hatha Yoga Sun Salutations Aimee Rogers LRC 530

2. My Qualifications  I received my Hatha Yoga Certification through the Mind, Body, and Health Department at the Community College of Aurora in Aurora, Colorado. Community College of Aurora Community College of Aurora  I am also a Certified YogaKids Facilitator. YogaKids  In addition, I am a Registered Yoga Teacher through Yoga Alliance. Yoga AllianceYoga Alliance

3. Yoga Facts  Yoga originated in India.  The language of yoga is Sanskrit; each pose has both a Sanskrit name and an “English” name.  Currently, there are numerous different types of yoga in the United States. For example, Bikram Yoga consists of 26 poses done twice in a heated room. Ashtanga Yoga is vigorous and is often referred to as Power Yoga. Hatha Yoga is a gentle style of yoga that does not prescribe to any spiritual beliefs.  The Beatles speeded the “West’s” interest in yoga.

4. Sun Salutation Facts  The Sanskrit name for Sun Salutations is Surya Namastar.  Yoga poses are called asanas, when several asanas are done together in a flow it is called a vinyasa. Sun Salutations are a vinyasa.  There is some disagreement about the origin of Sun Salutations; some say they were developed 2.500 years ago, others say in the early 20 th Century.  Sun Salutations are done to honor the sun.  There are many different styles of Sun Salutations.

5. The Sun Salutation Poses  I will provide a picture and instructions for the twelve asanas of Sun Salutations.

6. Mountain (Tadasana)  Stand at the front of your mat  Feet hip-width apart  Feel balanced on both feet; don’t lean forward or side-to- side  Engage your quadriceps  Roll Shoulders back  Chest out  Head high

7. Backbend  Maintain the alignment of Mountain pose  Inhale arms above head  Do a slight backbend

8. Forward Bend  Continue to maintain the alignment of Mountain  Exhale folding forward  Think about “diving your heart forward”  If necessary, bend knees in order to touch the ground

9. Lunge  Inhale  Step right foot back as far as possible  Ensure that left knee has not gone past ankle (This can cause hyperextension of the knee.)

10. Plank  Continue to inhale  Step left foot back to join right foot  Drop hips  Maintain a straight back  Think about a “push-up” position

11. Devotional  Exhale  Drop knees from plank  Sit back on knees  Extend arms

12. Cobra  Continue exhaling  Two choices for transitioning to stomach: –Bring “nose along ground”; more difficult –Bring body forward and lower to ground; modified push-up  Tighten arms to sides  Tighten legs and buttock  Inhale lifting upper body off ground  Do not push yourself up  Exhale down

13. Downward Facing Dog  Curl toes under  Inhale  Push hips up in the air  Think about being a straight line from hips to fingertips  Reach heels towards the ground

14. Lunge EEEExhale SSSStep right foot forward IIIIf foot is not back to where it began in Mountain, walk foot forward EEEEnsure that right knee is not past ankle

15. Forward Bend  Continue exhaling  Step left foot forward to join right foot  Bend knees slight and “glue” chest to thighs before rising

16. Backbend  Inhale  Lift up from Forward Bend  Lif arms above head  Maintain Mountain alignment

17. Mountain (Tadasana)  Exhale  Lower arms  Return to Mountain alignment with feet hip- width apart and weight evenly distributed

18. Instructions continued  Repeat but begin by stepping left foot back Repeat but begin by stepping left foot back Repeat but begin by stepping left foot back  Tip: When stepping forward into the second lunge, always step forward with the foot that you initially stepped back with.  Sun Salutations need to be done in even numbers so that both legs get an even stretch.  Sun Salutations can be done slowly and meditatively as a warm-up or they can be done vigorously as a cardiovascular exercise.

19. Namaste I honor the place in you where the entire universe resides. I honor the place in you of light, of love, of truth, of peace. I honor the place within you where if you are in that place in you, and I am in that place in me, there is only one of us.