Summer Morning Vinyasa

Summer is upon us and I cannot think how this year has flown by. I have created this Vinyasa to stretch out and revitalize the body first thing in the early morning to bring “some-get -up-and-go” gusto into our early mornings to prepare us for the warm and fun-filled few months ahead.

Warm Up

To get the body good and cozy, invoking the heat of the period, I advise beginning with 3 sets of three Sun Salutations. 3 Suryanamaskara A’s followed by 3 Suryanamaskara B’s and 3 Suryanamaskara A’s again. If your regular cozy up regular involves a various variation than the Ashtanga style salutations then execute these with a few additional to make sure that you’re actually cozy.

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Uttanasana I – Forward Bend I

After the juices have actually begun streaming bring it down a notch with a gentle forward flex. In this first variation, your feet may be separated slightly and your back should be held long and straight. Fold only at your hips without rounding your back and be careful not to crane your neck in reverse. Reach into the crown of your head, with your hands on your shins, or your fingertips touching the toes or with your hands flat alongside the feet. Hold for 3 to 5 deep breaths.

 Trikonasana – Triangle

In Forward Bend, bring your hands to your hips and inhale halfway up. Firm your belly and exhale to go back to standing. Action your right foot out to the side and turn your left foot in slightly and your right foot out all the means. Inhale as you draw your arms out at shoulder height beside you, exhale and reach into the right-hand man, tucking the right hip under, decreasing your hand to a comfy position on your leg, or the mat. Turn your go to look towards your left thumb with the palm of your hand facing forward. Hold for 3 to 5 deep breaths.

Return to standing keeping your arms out at your sides. Turn your right foot in and your left foot out to duplicate Triangular position on the left hand side.

 Parsvakonasana – Side Angle



While in Triangle, bend your left knee, watching to make certain that you can see your big toe in the edge of the knee. Attempt to line up the knee straight above the ankle and never ever beyond it. Bring your left elbow lightly onto your knee or the fingertips to the mat, and reach the right arm over head in line with your ear. Press the right foot down, though both legs should work equally as hard, and reach into your fingertips with your palm facing down. Gaze at your arm or the ceiling simply past your arm. Hold for 3 to 5 deep breaths.

Bring your right-hand man to your hip. Gaze down and lift your left elbow to return to standing. Re-orientate your feet to the right and repeat Side Angle pose on the various other side.

Virabhadrasana II- Warrior II

While in Side Angle, bring the left arm out in line with your shoulder, raising your upper body to upright at the exact same time. Extend your right arm at shoulder height as your elbow leaves your knee and gaze over your right hand in Warrior II. Hold for 3 to 5 deep breaths.

Straighten your right leg and re-orientate your feet to sink into Warrior II on the various other side.

Utkata Konasana – Goddess

Straighten your left leg and turn you visit center. Turn both feet out to 45 ° and flex your knees into a deep squat. Bend your elbows to 90 ° with your arms still out at shoulder height. Spread your fingers large with your palms facing forward. Hold for 3 to 5 deep breaths.

Prasaritta Padottanasana D – Wide Leg Forward Bend D

Straighten your arms out at shoulder height and straighten your knees. Turn your feet in so that the outside edges of your feet are parallel. Inhale to prepare and breathe out to dive forwards grabbing the outsides of your shins or your big toes, if you can. Tug on your toes, bending your elbows out to the sides to flatten your spine out and bring your crown better to the mat. Be careful not to over extend the back of the legs by bending your knees ever so a little. Hold for 3 to 5 deep breaths.

Bring your hands to your hips and breathe in to come halfway up. Firm your belly and exhale to go back to standing. Reach out to the sides and take a deep breath in. Exhale as you step to the front of your mat, feet together, palms signed up with at the heart.

Uttanasana II – Forward flex II

Inhale raising your arms out to the sides and over head. Arch back slightly and as you breathe out fold forward. Round your back a little and reach for the back of your legs as far down as your ankles if possible, even tucking your fingers under your heels if you can. Press down firmly with your feet and feel as the stretch and gravity draw your head down towards your feet. Hold for 3 to 5 deep breaths.

 Parivrrta Trikonasana – Revolved Triangle

In Forward Bend, bring your hands to your hips and inhale halfway up. Firm your belly and breathe out to return to standing. Action your right foot out to the side and turn both your feet out to the right. Keep your right hand on your hip and raise the left arm up towards your ear. Inhale to prepare and exhale to fold with a flat back, bringing your left hand to your right shin or to the mat. Look up past your right shoulder and raise your right arm, if possible, with your palm facing forward. Hold for 3 to 5 deep breaths.

Bring your right-hand man to your hip and look down towards your foot. Bring your left arm up and over, turning your feet to the left as you raise your right arm approximately duplicate Revolved Triangle left wing.

 Parivrrta Parsvakonasana – Revolved Side Angle

From Triangle, bring your left arm to your hip. Look down and as you go back to standing, keep the feet facing left and join your palms at your heart. Bend your left knee so that it’s directly above or a little behind your ankle. Make sure that your knee does not collapse to the center. Press it out to the side. For a simpler variation, you can bring your right knee down onto the mat. Inhale to extend your back and exhale to turn left, putting your right elbow onto your left knee and seek out past your shoulder. Hold for 3 to 5 deep breaths.

Look down towards the mat as you remove your elbow. Correct either the one or both legs to go back to standing and rotate your feet to the right. Repeat Revolved Side Angle on the right side.

Virabhadrasana I – Warrior I

From Revolved Side Angle, look down to remove the elbow and correct the back. Keep the right knee bent but raise the left knee if you brought it to the mat. Take a deep breath to raise both arms out to the side and overhead. Release your head back slowly to stare towards your hands. Hold for 3 to 5 deep breaths.

Lower your chin and straighten your right leg. Rotate your feet around to the left keeping your arms raised overhead. Flex your left knee and lesser your head back to Warrior I on the other side.

Parsvottanasana – Tight Rope

From Warrior I, lower your chin and correct your left leg. Sweep the arms down and back to grab hold of your elbows behind you. Inhale to gaze up and exhale to fold over your left leg. Keep your back long and straight. When you have reached your limitation, tuck your chin to see your back big toe without rounding your back. Hold for 3 to 5 deep breaths.

Inhale to come up and breathe out to re-orientate your feet to the right and repeat Tight Rope.

Prasaritta Padottanasana B – Wide Leg Forward Bend B

Inhale to come up and turn to face the side of you mat. Place your feet so that the outside edges are parallel. Put your hands on your hips and dive forward. Tuck your chin to your chest and gaze towards your belly-button. Press your elbows to each various other behind to keep your chest broad and open in front. Again, be careful not to over extend the back of the legs by bending your knees ever so a little. Hold for 3 to 5 deep breaths.

Keep your hands on your hips and inhale to come halfway up. Firm your belly and breathe out to return to standing. Reach out to the sides and take a deep breath in. Exhale as you step to the front of your mat, feet together, palms signed up with at the heart.

Pasasana – Noose

Bend your knees coming down into a deep squat keeping your palms signed up with at your heart. If your heels lift to high and you feel unpredictable, try separating the feet a bit and turning them out to the sides. Inhale at the center, lengthen your back and as you exhale count on your right putting your left elbow on top of your right knee. Hold for 3 to 5 deep breaths.

Inhale to focus, extend and exhale relying on the left this time. Hold for 3 to 5 deep breaths. Inhale to center.

 Halasana – Plough

Bring your hands to the mat alongside your hips, sit and roll backwards gradually, lifting your tailbone from the mat as you raise your upper hands and reduce them behind your head. Keep your legs right, hovering above you if your toes don’t reach the mat and flex your elbows to bring your hands onto your back for support. Press your hips to the ceiling to correct your back as much as you’re able to. Hold for 3 to 5 deep breaths.

Matsyasana – Fish

From Plough, bend your knees, enabling them to float past your forehead as you roll your spinal column down onto the mat one vertebra at a time. As your tailbone touches down, straighten your legs out along the mat. Remove your head and shoulders sliding your elbows in underneath your shoulders. Press your hips forward, raise your chest and lesser your head back slowly. Hold for 3 to 5 deep breaths.

Pranayama (Ujjayi)– Successful Breath

Slide your elbows to your hips and tuck your chin to bring your back down onto the mat. Extend your arms out in front of you, with palms joined. Lift your head and shoulders and then make use of the strength of your stomach muscles to peel the spinal column off the mat to return to sitting.

Sit comfortably in any cross-legged position. Lift your chest and press your hips forward to disperse your weight evenly and avoid your back from tiring. Place your hands on your knees, palms up until get the bounty of the period. Lower your chin and your gaze, lengthening the back of the neck and bring your awareness to your heart, lungs and chest. Take 25 long, deep Successful breaths creating a sighing noise in the throat on both inhalation and exhalation.

Yoga Mudrasana– Seal of Yoga

Inhale and raise your arms out to the sides and overhead. As you exhale sweep the arms down and back behind you to grab hold of one wrist. Fold forward tugging gently with your hands against your lesser back to roll yourself into a small ball. Hold for 3 to 5 deep breaths.

Savasana – Relaxation

Straighten your legs and delicately roll down to lying flat on your back. Rock the legs and hips and push your lower back flat. Move your hands away from your body with your palms facing up and reach into your fingertips. Press the back of your neck down carefully. Permit your breath to go back to its natural rhythm, noting the rise and fall in your chest, utilizing no effort to give both mind and body a couple of minutes to relax.

With very little effort, make your way back to standing and if you thinking of spending any time on the beach or anywhere else in the sun, constantly use sunscreen and re-apply it routinely.