Sun Salutations Cheat Sheet
In the very beginning of my yoga journey, I photocopied the poses from The Iyengar Way
Then, I taped the images to my wall next to where I started my home practice
Having the poses on the wall was a convincing reminder to get on the mat and do the practice
I learned their sanskrit names and the alignment
As my practice advanced, I’d replace the poses I knew with the ones I did not
The Sun Salutation, or Surya Namaskar series was the first photocopy on my wall
It also stayed the longest, as an invitation for me to get on my mat and get moving
My friend and colleague, Bruce Bowditch lent me his perfect drawings of Surya Namaskar for the printable Cheat Sheet
If you’re happy about that, please leave a comment and perhaps we can convince him to lend us more advanced sequences
Move it or Lose it
Think of doing sun salutations daily for the rest of your life
You will be able to get up off the floor when you’re 90
Just do a few each day for the rest of your life
Start with 10 a day for a month
Your yoga practice may or may not grow from there… but you’ll still be able to ge tup off the floor when you’re old and grey …or older and whiter
Sun Salutations Upon Arising
The morning routine is simple – wake up
Hydrate
Eliminate waste from your bladder, bowels, and sense organs
Move
The move part is the sun salutation
Don’t eat before you move or you will be less aware that day
Set Yourself Up
Put your mat in the same spot each morning
Face the direction of the rising sun
Clear the space of clutter and your mind will be able to focus on the practice
Stand at the front of your mat, palms together
Invoke a spirit of gratitude for the time and space to practice
Offer your practice for a higher good
Prioritize Prana
Inhale to open your body, exhale to close your body
Breathe deeply and through your nose to open your innards to prana for the day
Single Task
Turn your focus to letting the breathe lead your movements
Follow the breathe like a surfer riding a wave
Without the wave … the surfer doesn’t get to ride
Move gracefully
Smile from the inside out
Jump for Joy
Meet my friend, Bruce Bowditch, artist and author of The Yoga Practice Guide After you’ve mastered fluid movement add jumpings
Squeeze your hands and arms towards the midlines, and on an exhale spring your hips over your shoulders
Mix it Up
Most students start their home practice with sun salutations
Next, you will add in standing pose variations and handstands
Soon your 10 sun salutations becomes your well-rounded home practice
Get Bruce’s Practice Guide for more sequences to deepen your practice
Asana images used by permission
Copyright Bruce Bowditch, Third Eye Press
And remember… if you want more cheat sheet practices, make sure to leave a comment and perhaps we can convince Bruce
