Online Yoga Tutorials: Sun Salutation, Online Tutorials: Eight-Form Moving Meditation, Warm-up Sequence and Hero Salutation

Yoga Tutorials: Sun Salutation

Dynamic Mindfulness Sun Salutations

The cornerstone of the Dynamic Mindfulness method is a contemporary fusion of holistic asana flow and Buddhist mindfulness meditation. The approach to sequencing is a carefully crafted blend that incorporates:

  • The vigor of sequenced asana flow
  • Holistic movement from the core body, also called ‘hara’ in Japanese – moving in waves rather than linearly
  • Dynamic repetition, or ‘pulsations’ in an individual asana – balancing effort and ease
  • The idea that the practice should be individualized through variations and modifications of poses
  • Sufficient time to fully relax and/or sit in meditation at the end of the class

We use Surya Namaskar or the Sun Salutation and its variations as the main reference frame, alongside Hero Salutation and the Eight-Form Moving Meditation. Once you understand this method, you will be able to experience and teach it in different environments.

Sun Salutation 1

Suitable for warm up and beginners

Start standing at the front of your mat, feet hip-width apart (Tadasana),

Palms to heart, inhale – arms wave up into Upward Salute (Urdhva Hastasana)

exhale – Standing Forward Bend (Uttanasana)

inhale – Half Forward Bend (Ardha Uttanasana)

exhale – Standing Forward bend (Uttanasana)

inhale – walk the feet back

exhale – Downward Facing Dog (Adho Mukha Svanasana)

inhale – lower the knees down, open the chest into Cow Pose

exhale – sit on the heels into Child Pose

inhale – Cow Pose

exhale – Downward Facing Dog

inhale – step forward into Half Forward Bend

exhale – Standing Forward Bend

inhale – wave up in to Upward Salute

exhale – Tadasana – Palms to heart

Sun Salutation 2

A more refined transitioning through the Wave. This variation is suitable for more experienced practitioners.

Start standing at the front of your mat, feet hip-width apart (Tadasana),

Palms to heart, inhale – arms wave up into Upward Salute (Urdhva Hastasana)

exhale – Standing Forward Bend (Uttanasana)

inhale – Half Forward Bend (Ardha Uttanasana)

exhale – Standing Forward bend (Uttanasana)

inhale – into Downward Facing Dog (Adho Mukha Svanasana)

exhale – wave into Plank

inhale – knees down and then heart forward

exhale – lover down in half stick

inhale – transition into Baby Cobra

exhale – relase, forhead to the ground

inhale – Baby Cobra or full Cobra

exhale – Downward Dog

inhale – step forward into Half Forward Bend

exhale – Standing Forward Bend

inhale – wave up into Upward Salute

exhale – Tadasana – Palms to heart