The exercise I’m about to describe to you is one of the beginning exercises in a yoga practice. It’s called the Sun Salutation. I use it all the time, especially when I want to start my day with a nice little energy boost.
You don’t have to practice yoga on a regular basis to get the energy boost of the Sun Salutation. Truth be hold, I don’t practice yoga, and I don’t pretend to be anything like an expert on it. But I can tell you that the Sun Salutation is one of the best ways to start your day if you want to get your circulation going, get oxygen into your brain, stretch your muscles, and quicken your step. It’s an energy bonanza, and it only takes a few minutes to perform.
The version I’m about to show to you comes courtesy of my friend Bernard Rosen, Ph.D., nutrition educator and consultant, and certified yoga teacher.
1. Stand with your feet parallel and hip-width apart (4 to 5 inches, or 10 to 13 cm) and your arms by your sides.
2. As you inhale, sweep your arms out to the side and overhead. Reach through the fingertips, keeping the arms straight – the palms come together and there is a light back bend. (This is known in yoga as the Mountain Pose).
3. As you exhale, fold forward from the hips as you bring your arms out to the sides and then your fingertips to the floor (forward bend). The idea here is to bend over straight from the waist and touch the floor with your legs straight, but few people will be able to do that. Don’t worry about it. Go as far forward as you can go and, if you can reach them, grab your ankles. If you can’t, grab your calves, or even your thighs. Pull your chest gently toward your legs as much as you can, while your chin is tucked under.
4. As you inhale, step your left foot back into a high lunge. The left leg is straight, the right leg remains forward, the right foot is even with the hands, the spine is long, and the hips are sinking. Tilt your head back as you look up.
5. As you exhale, step your right foot back and move into an inverted “V” position (called the Downward Dog in yoga). Press into your hands and feet evenly, and relax your head an neck.
6. As you inhale, lower your hips as your body moves into a high push-up position (called the Plank in yoga). The hands are below the shoulders. Press into your hands, and press your heels toward the floor to lengthen your body.
7. As you exhale, lower your body to the floor.
8. As you inhale, lift the head and chest off the floor. You hands are below your shoulders with your elbows in toward your body. Press the tops of the feet and the pelvis into the floor as you lift (called the Cobra Pose).
9. As you exhale, press into your hands raise your hips, and return to the inverted “V” position (Downward Dog).
10. As you inhale, step your left foot forward into a high lunge. The right leg is straight, the left leg is forward and even with the hands, the spine is long, and the hips are sinking.
11. As you exhale, step your right foot forward to meet your left foot and fold into the standing forward bend.
12. As you inhale, sweep your arms out to the sides and come to standing with the arms overhead (Mountain pose).
13. AS you exhale, bring your arms down and press the hands together in front of the heart.
14. Repeat the steps above, but this time step the right foot back in step 4 and bring the right foot forward in step 10.
This is a basic version of the Sun Salutation (there are many!). It’s a great way to start your day, and for little real physical effort, you get a very big energy bang for your buck. Try it!
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