MotiveWeight


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Stick Man Sun Salutation
For anyone who is interested, here are the postures and guidance on how to perform them:
1. Mountain / Tadasana
Start in Mountain pose with your feet about hip width apart and hands either by your sides or in prayer position.

2. Hands up / Urdhva Hastasana
On your next inhale, sweep your arms up overhead and gently arch back as far as feels safe and comfortable

3. Head to knees / Uttanasana
As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet.

4. Plank
Step the left leg back into plank position.

5. Four-limbed staff pose / Chaturanga Dandasana 
Exhale and lower yourself as if coming down from a push-up. Only your hands and feet should touch the floor.

6. Upward dog / Urdhva Mukha Svanasana
Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels safe and comfortable.

7. Downward dog / Adho Mukha Svanasana
Push the heels towards the floor and you backside high into the air as you let the head drop between your straight arms.


8. Warrior 1 / Virabhadrasana
Step the right leg forward inhale straighten the back and raise the arms overhead. Bring the palms together and look up.

9. Plank
Lower the arms and step the right leg back into plank position.

10. Push-up position / Chatarunga Dandasana 
Exhale and lower yourself as if coming down from a push-up. Only your hands and feet should touch the floor and your elbows should be tucked in by your side.

11. Upward dog / Urdhva Mukha Svanasana
Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels safe and comfortable.

12. Downward dog / Adho Mukha Svanasana
Bend forward, bringing the hands to either side of the foot.

13. Warrior I / Virabhadrasana
Step the left leg forward inhale straighten the back and raise the arms overhead. Bring the palms together and look up.

14. Plank
Lower the arms and step the left leg back into plank position.

15. Push-up position / Chatarunga Dandasana
Exhale and lower yourself as if coming down from a push-up. Only your hands and feet should touch the floor.

16. Upward dog / Urdhva Mukha Svanasana
Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels safe and comfortable.

17. Downward dog / Adho Mukha Svanasana
Push the heels towards the floor and you backside high into the air as you let the head drop between your straight arms. Hold the posture for five breaths.

18. Head to knee / Uttanasana
Step or jump forward and lift the tailbone into the air, moving into head towards the knee

19. Hands up / Urdhva Hastasana
Sweep the arms out to either side, bend upward from the hips, keeping the back straight.

20. Mountain / Tadasana

In a slow, sweeping motion, lower your arms to the sides or bring them into prayer position. Repeat the sequence 3-5 times
SOURCE

Stick Man Sun Salutation

For anyone who is interested, here are the postures and guidance on how to perform them:

1. Mountain / Tadasana

Start in Mountain pose with your feet about hip width apart and hands either by your sides or in prayer position.

2. Hands up / Urdhva Hastasana

On your next inhale, sweep your arms up overhead and gently arch back as far as feels safe and comfortable

3. Head to knees / Uttanasana

As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet.

4. Plank

Step the left leg back into plank position.

5. Four-limbed staff pose / Chaturanga Dandasana 

Exhale and lower yourself as if coming down from a push-up. Only your hands and feet should touch the floor.

6. Upward dog / Urdhva Mukha Svanasana

Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels safe and comfortable.

7. Downward dog / Adho Mukha Svanasana

Push the heels towards the floor and you backside high into the air as you let the head drop between your straight arms.

8. Warrior 1 / Virabhadrasana

Step the right leg forward inhale straighten the back and raise the arms overhead. Bring the palms together and look up.

9. Plank

Lower the arms and step the right leg back into plank position.

10. Push-up position / Chatarunga Dandasana 

Exhale and lower yourself as if coming down from a push-up. Only your hands and feet should touch the floor and your elbows should be tucked in by your side.

11. Upward dog / Urdhva Mukha Svanasana

Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels safe and comfortable.

12. Downward dog / Adho Mukha Svanasana

Bend forward, bringing the hands to either side of the foot.

13. Warrior I / Virabhadrasana

Step the left leg forward inhale straighten the back and raise the arms overhead. Bring the palms together and look up.

14. Plank

Lower the arms and step the left leg back into plank position.

15. Push-up position / Chatarunga Dandasana

Exhale and lower yourself as if coming down from a push-up. Only your hands and feet should touch the floor.

16. Upward dog / Urdhva Mukha Svanasana

Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels safe and comfortable.

17. Downward dog / Adho Mukha Svanasana

Push the heels towards the floor and you backside high into the air as you let the head drop between your straight arms. Hold the posture for five breaths.

18. Head to knee / Uttanasana

Step or jump forward and lift the tailbone into the air, moving into head towards the knee

19. Hands up / Urdhva Hastasana

Sweep the arms out to either side, bend upward from the hips, keeping the back straight.

20. Mountain / Tadasana

In a slow, sweeping motion, lower your arms to the sides or bring them into prayer position. Repeat the sequence 3-5 times

SOURCE

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