Steps to Sun Salutation

The Sun Salutation is a graceful sequence of 12 postures linked by continuous flowing motion.

Each movement is coordinated with the breath. You inhale as you extend and stretch and exhale as you fold and contract. Each position counteracts the one before, stretching the body in a different way.

How can the sun salutation help your climbing?

It will build strength,increase flexibility, and improve your breathing.

Make sure to coordinate your movements with your breath.

We suggest that you start by doing 3-4 rounds and gradually build up to 10 rounds.

For warming up to climb I like to 4 rounds of the Sun Salutation.

One round consists of two complete sequences one for the right and left sides of the body.

When performing yoga you should do it slowly and be conscious of your body.

Prayer Position	Arms Over Head
Head to Knees	Right Lunge
Plank	Lower to Floor
Up Dog	Downward Dog
Left Foot Lunge	Head to Knees
Arms Over Head	Prayer Position

Following are the Steps to Sun Salutation

Step 1 Stand with your feet together. Place the palms of your hands together at chest level.

Step 2 Inhale and raise your arms upward. Slowly stretch your arms backwards over your head.

Step 3 Exhale and slowly bend forward, let your hands touch your feet or the ground. During the first round I like to stay here for a longer period of time. I will take several deep breaths and with each exhale lower myself further with a goal of getting my head to touch my knees.

Step 4 Inhale and move your right leg back into a lunge position. Keep your hands and feet firmly placed on the ground. Make sure to look up.

Step 5 While exhaling bring the left foot together with the right to plank position.

Step 6 Continue to exhale as you lower your body to the floor until your feet, knees, and hands are touching the floor. For a more difficult variation hold yourself at the bottom of the position with just your hands and feet touching the floor.

Step 7 Inhale and stretch forward and up. Use your arms to lift your torso. Make sure to listen to your body and only bend back as far as it feels safe and comfortable. (It is ok to keep your arms bent at the elbow)

Step 8 Exhale and lift from the hips pushing back and up into downward dog.

Step 9 Inhale and step your right foot forward into the lunge position.

Step 10 Exhale and bring your feet together trying to bring your head to your knees.

Step 11 Inhale and rise one vertebrae at a time. Keep your arms extended as you raise them above your head. Lean slightly back.

Step 12 Exhale and in a slow graceful motion let your arms go your sides. End by bringing your hands back to prayer position.

Repeat this sequence but starting with your left foot next time.

We hope you enjoy the yoga sun salutation.

Return from Sun Salutation to Rock Climbing For Life home page