Sun Salutations flow

WELCOMING THE SUN
Last weekend marked a noticeable change in our weather, and felt like the sun was trying its hardest to melt away our winter layers. While doing the Bray to Greystones walk with my gang, I saw a difference in the general moods of all around us. You can even see it in peoples postures and how they move. We probably grow a few inches when the sun comes out as we uncurl and reach up to the sky.

In honour of the brave Spring sun I've been exploring the Sun Salutations in my practice and my class plan this week. If you look through my sequences you'll notice that Sun Salutation C or the Classic Sun Salutation is definitely my favourite. Have a look at my previous article on Surya Namaskara/Sun Salutation for my reasons why, and the difference between the three. To mix things up a bit I went back to the Sun Salutation A & B, which were probably the first asanas I learnt when I started practising yoga over fifteen years ago.

The Sun Salutations are perfect to start your practice with – they build heat; increase circulation; build focus and concentration; are energising and stretch and strengthen your whole body. They also establish the connection between breath and movement. Each asana coordinates with either and in breath or an out breath. Print out the two Sun Salutations below and the sequence above. Get creative with your Sun Salutations.

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Ruth Delahunty Yogaru

Energy bursts

OPENINGS
Spring is the season of anticipation, with glimmers of the life and activity vibrating all around us. We have become so evolved that we sometimes forget that we’re part of nature – and like all nature we too are affected by the change in season. You might find at this time of year your energy levels go from extremes with the changing weather. We turn in on ourselves in the winter times and the body naturally looks for forward bends, hip openers and warming twists in our practice. When the days start to get brighter, backbends and heart opening asana reawaken the energy levels and boost the circulation.

BACKBENDS
Backbends energise and open the body up after the winter months of curling in to protect ourselves from the cold. They also stimulate the digestive system; stretch and expand the lungs and help relieve chronic pain. The depth of our breath can be challenged over the winter months, with head colds and chest infections, and needs to be consciously stretched and opened again to get the health benefits of good breath. This is a great time to incorporate Pranayama breath work at the start or the end of your practice. Or if Pranayama isn’t part of your practice, pay particular attention to your breath as you work through this backbending sequence. Click this link to get a full list of backbends.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Twist cleanse

SPRING CLEAN
As we move from darkness to small glimmers of brighter days, the body naturally looks to shake off its winter layers and open up to new beginnings. Twists spring clean the system, create natural heat and energy, and relieve tension, stress and anxiety. They also help maintain a healthy spine by keeping the connective tissue strong, supple and lubricated.

This is also my go to sequence I use when traveling. My gut, like many others, doesn’t travel well! Airports, air conditioning, dehydration and a change in routine slow my system down to a halt – leaving me feeling uncomfortable, sluggish and tired. I try to start each day, when I’m away from home, with a gentle practice that includes lots of twists. Even if I only manage ten minutes, I find it wake the digestive system up and helps to keep everything moving.

Keep an eye out on my Nourish blog for an article on gut health when traveling in the coming months.

TWISTS
Twists massage all the organs of the central body – aiding maximum nutrition absorption in the digestive system and toxin elimination through the bowel, liver and kidneys. When we twists we constrict the blood flow, and in releasing the twist a surge of blood rushes back – bringing with it a fresh supply of oxygen and flushes out the system.

When practising we twist to the right first, to stimulate the ascending colon, then twist to the left after, to stimulate the descending colon – aiding regular elimination and toxin removal from the body.

Twists also increase the metabolism and boost the immune system. In yoga philosophy texts it’s said that twists ‘destroy disease’ – considering 80% of our immune system is located in the gut, it makes sense that they are a very powerful tool to fight disease. Click this link to get a full list of twists.

The sequence above is an invaluable tool to keep with you when traveling or to help your body adjust to seasonal changes throughout the year. To read more about gut health have a look at The Second Brain sequence, and the Immune System Boost sequence which also incorporates plenty of twists and backbends.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru