If you're looking to incorporate both more movement and more opportunity for meditation into your day look no further than Sun Salutations.
These simple and effective poses are linked together with breathe. Physically Sun Salutations warm all of the major muscles, loosen up stiff joints, and bring the nervous system into balance with regulated deep breath.
The mental and emotional state of being is then positively impacted readying the conscious mind, and the spirit body to come into a present unified moment. This quality of a body, mind and spirit presently connected is the foundation for furthering a meditation practice going into deeper understanding of your own nature and your connection with the greater world around you.
As big as that sounds the process can be simple and even short. Even just 5 minutes of deep breathing in silence after sun salutations can create a positive, enriching habit of movement and meditation.
Step 1: After your morning wake up rituals of coffee, tea or water water, unroll your mat.
Step 2: Set a timer for 10 minutes, and proceed to move through simple Sun Salutations
- Stand at attention at the top of the mat
- Inhale lift the arms up into Upward Salute / Urdvha Hastasana - Exhale, hinge from the hips and fold the body in half to Forward Fold / Uttanasana
- Inhale, lift the torso halfway up and straighten the spine, Half Lift / Ardha Uttanasana
- Exhale, step back to a high plank (phalakasana) and lower down to the floor
- Inhale, keeping the lower body on the floor, lift the torso up to cobra, Bhujangasana
- Exhale, press up and back to Downward Facing Dog / Adho Mukha Svanasana
Step 3: Once your 10 minute timer is over, take a seat and reset your timer for 5 minutes.
Step 4: During your 5 minutes focus on either simple deep breathing, or if you have a mantra that you are using repeat it silently or out loud.
Step 5: If you have a journaling practice it can be a nice way to end your 15 minute morning practice by jotting down a few lines of how you feel or what came up during your practice and meditation.
Looking for a way to expand upon your Sun Salutation practice? Hop into an Honest class at any Honest Soul Yoga location. In this class you will explore several rounds of Sun Salutation A & B, and follow-up the salutes with heat-building postures in standing and standing balance. After the body is warmed and worked class moves into deeper postures of the hips and spine, then you will wind down in cooling and counterbalancing postures to undo any heavy work from earlier in class. Every class ends with several minutes in savasana (corpse pose) and a mindful closing.