Cart

Your cart is empty

Continue shopping now

A Sun Salutations Yoga Practice to Start Your Morning

By: @islandem_

Having a morning practice is an amazing way to set the tone of your day and the key is to simplify it as much as possible. Don’t worry about all the little things you need to do to have the “perfect morning,” but rather, just make sure you are doing something for your mind, your body, and your soul. The goal is to create balance. 


When we balance the mind, body, and spirit, we have a much calmer physical and emotional state. This holistic approach is known as hatha yoga, or yoga of the West. It is a way of life that includes expanding your spirituality, but also indulging in the pleasures of this human life. Focusing on both naturally creates more balance in your life and subsequently, more peace, joy, and ease. So, by starting with a balanced morning, our whole being is in a high vibrational state, and if something sets us off during the day, we are less likely to be reactive. 


The best way to balance the mind, body, and soul is to create a practice that includes movement, meditation, and mindfulness. These are the “3 M’s” that I encourage all of my yoga students to include. There are numerous ways to incorporate these like running, pilates, breathwork, seated meditation, or journaling, but I love to simplify it even more by doing a 20 minute simple sun salutation (i.e. Surya Namaskar.)


If you’ve been to a yoga class, then this is essentially the “warm-up.” The Sanskrit word, Surya, translates to “the sun” and Namaskar translates “to bow down.” It can be interpreted as an act of bowing to the divine. You are opening up your heart and surrendering to the beautiful practice of yoga that helps to connect you with your true self. It is also a beautiful way to rise and energize with ease, just like the sun does so effortlessly. 


This flow is intended to target all areas of the body. There are many variations of poses and length, so you should adapt to how your body and mind feel. Make sure to focus deeply on your breath. If you struggle with this, be sure to have a seated meditation or breathwork session afterward, to make sure you still the mind and connect with the soul.


Here’s a step by step flow of Surya Namaskar A:

 

1. Tadasana (Mountain pose): Stand at the top of your mat, hips distance apart. Ground all ten toes into your mat and let your hands naturally face palms-forward. Let yourself take a deep inhale and exhale to begin.

 

2. Upward Salute: While inhaling, gracefully bring your hands up over the sides of your body to the sky. Allow them to touch, and point upwards.

 

3. Uttanasana (Standing forward bend): Exhale deeply and audibly, while folding forward. Allow your hands to sway or touch the matt/ankles. Let your head and neck soften, while you ground your feet firmly.

 

4. Arda Uttanasanan (Half-forward bend): Gently allow your fingertips to touch the mat while you gaze forward and straighten your arms.

 

5. Adho Mukha Svanasana (Down dog): Take your first down dog by exhaling while bringing the bent knee to straighten. Allow both legs to rise, with both heels on the mat. Take multiple breaths and gently bend and straighten the legs to feel a relaxing stretch.

 

6. Phalakasana (Plank pose): Inhale and lower your body so that you are parallel with the ground.

 

7. Chaturanga Dandasana (Staff Pose): Jump or step your feet back while lowering your body to the ground by using your triceps. The goal is to keep your body straight. Exhale.

 

8. Urdhva Mukha Svanasana (Upward dog): Inhale while you draw your chest forward. Allow your legs to straighten while you gaze upwards and feel a chest stretch.

 

9. Downward dog.

 

10. Standing forward bend.

 

11. Upward salute.

 

12. Mountain pose.


As a yoga teacher, I know how important it is to simplify your practice. We have to let go of expectations and instead focus on the intention, not the outcome. Try adding an intention to your morning practice and also, for the rest of your day. 

Previous
Next

The Wellness Club

Sporty & Rich Wellness

Adverse Reactions to Food: Allergies versus Intolerances

Translation missing: en.blogs.article.by Taylor Davis

By: @dermahealthnutrition Many food-related symptoms are mistaken for "allergies" when in fact they may be food intolerances. Food allergy and food intolerance are two distinct reactions with unique characteristics in terms of their underlying mechanisms. Accurately distinguishing between the two conditions is crucial for effective diagnosis and treatment, and ultimately for improving the wellbeing of those affected.

Read more
Sporty & Rich Wellness

5 Mental Health Benefits of Exercise

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates Many of us know about the physical benefits of exercise, but what about the psychological benefits of exercise? Exercise can help ease anxiety and depression, improve your sleep and keep your memory in check. Here are five benefits your mental health will get from regular exercise. Better Sleep - E

Read more
Irregular Periods: What Do They Mean?

Irregular Periods: What Do They Mean?

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co A woman’s period is a vital sign. Just like your blood pressure, heart rate, temperature, and breath rate, a woman’s cycle is indicative of her health overall. An imbalanced period indicates suboptimal health.  The menstrual cycle is incredibly complex and requires a constellation of factors to align for it to occur at regular intervals. Factors that can delay a period or...

Read more
Micro-Needling with PRP for Facial Aging

Micro-Needling with PRP for Facial Aging

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co Facial treatments that slow and treat the signs of ageing have become increasingly popular as an alternative to, or in conjunction with, more invasive methods like injectables and surgery. Micro-needling is one I am frequently asked about, as it can benefit the skin’s appearance, soften fine lines and improve overall texture and plumpness — but

Read more
Sporty & Rich Wellness - A New Way to Navigate Break-Ups

A New Way to Navigate Break-Ups

Translation missing: en.blogs.article.by Taylor Davis

By: @ericabassotherapy As a society we have historically romanticized long-term relationships and marriages even if they are totally unhealthy. All of us have likely applauded the model grandparents who stuck it out in their marriage for fifty-plus years, without thinking to inquire about how they both truly experienced the relationship throughout that time. When it...

Read more
Sulforaphane: The Powerful Nutrient in Broccoli Sprouts

Sulforaphane: The Powerful Nutrient in Broccoli Sprouts

Translation missing: en.blogs.article.by Taylor Davis

By: @emma.walsh Broccoli sprouts might be small, but you likely know that this tiny green superfood is packed with health benefits. This is thanks to the high concentration of an antioxidant called sulforaphane. It’s a sulfur-rich phytochemical found in cruciferous vegetables, but is most potent in broccoli sprouts. You might not have heard...

Read more
People Pleasing: What Causes It and Strategies To Stop

People Pleasing: What Causes It And Strategies To Stop

Translation missing: en.blogs.article.by Taylor Davis

By: @ericabassotherapy Do you often confuse ‘being nice’ with doing things out of fear of being disliked or rejected by others? In my therapy practice I commonly work with individuals who struggle with people pleasing tendencies. People pleasing is not a formal mental health condition, rather a set of behaviors that involve placing the needs of others above one’s own needs. This excessive wish...

Read more
Sporty & Rich Wellness - Treating Acne: which blood tests can be helpful

Treating Acne: Which Blood Tests Can Be Helpful

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co When one of my patients presents with skin concerns, a component of my plan is always testing, particularly when it comes to acne. Acne is a concern that can arise for a variety of reasons and bloodwork is a helpful tool in understanding its root cause. Without understanding the cause of breakouts,...

Read more
The Energetic Properties of Foods

The Energetic Properties of Foods

Translation missing: en.blogs.article.by Taylor Davis

  By Dr. Natazia zu Stolberg, L.Ac, DACM Traditional Chinese Medicine (TCM) Nutrition extends beyond just the nutritional content of a particular food by focusing on specific medicinal properties as well as the energetic properties each food holds, and how these energies interact with the body. Foods are categorized as cold, cool, neutral, warm or hot.  In TCM, maintaining a predominantly warm diet...

Read more
Microneedling with Exosomes: The Benefits and the Science Behind It

Microneedling With Exosomes: The Benefits And The Science Behind It

Translation missing: en.blogs.article.by Taylor Davis

By: @snatchedbh In recent years, microneedling has gained immense popularity as a non-invasive skincare treatment for a variety of skin concerns, including acne scars, fine lines, and overall skin rejuvenation. But what if we told you there's a way to enhance the benefits of microneedling even further? Enter "microneedling with exosomes" a cutting-edge skincare technique that's been making waves in...

Read more
Sporty & Rich Wellness - Why Cold Water and Smoothies are Making you Bloated

Why Cold Water and Smoothies are Making you Bloated

Translation missing: en.blogs.article.by Taylor Davis

    By Dr. Natazia zu Stolberg, L.Ac, DACM In Traditional Chinese Medicine (TCM) the stomach is seen as a pot, with the fire under it being our metabolism. This digestive fire is crucial for the efficient breakdown of food, absorption of nutrients and smooth flow of Qi...

Read more
Sporty & Rich Wellness - 10 Ways To Calm Anxiety

10 Ways To Calm Anxiety

Translation missing: en.blogs.article.by Taylor Davis

By: @curanaturopathy Anxiety is a complex and multifaceted emotional and physiological response to perceived or anticipated threats, which we commonly refer to as stressors. This response is characterized by various cognitive, emotional, behavioural, and physical symptoms.  It’s no doubt that anxiety serves a true purpose as a natural and adaptive reaction to prepare us to deal with challenges...

Read more