The Long Turn Sun Salute (No 36)

This Sun Salutation is called the Long Turn Sun Salute because of the way it slowly progresses to the spinal twist called Reverse Triangle.

It is good practice to choose postures that are close to one and other when weaving through them in a flow. It makes transitions effortless. In this sequence the postures flow well together.

Sometimes you will find that some poses prepare you for another. In this case the forward bend with the hands interlocked (Parsvotanassana) really helps the hamstrings open up. This prepares you for (Reverse Triangle). I always perform Reverse Triangle later in a sequence. It is one of these poses that is mentally disturbing for students. The mind feels distressed when it cannot receive oxygen easily. Avoid an uncomfortable experience by bending the front leg slightly.

It is however a little less traumatizing when the body is warmed up a bit and is quite enjoyable for advanced students with flexible hamstrings even early in a sequence.

Reverse Triangle really compliments Warrior 1. It causes the body to face forward correctly and the transition into the pose flows smoothly.

Instructions

Stand in Tadasana.

Place the palm together. It feels more sacred and that is what this art is about.

(Tip! Feel as if the top of the head is being pulled upwards by a string.)

Inhale into a backbend.

(Tip! Lift the navel up. This gives space to the lower backs discs.)

Exhale into a forward bend.

Inhale and step the right leg back.

Look forward and stretch the front of the neck.

Exhale into Downward Dog.

Inhale forward into Plank Pose

Bring the knees down gently, then the chest and chin.

This can be done in one smooth motion rather than knees first.

Exhale into Eight Limb Pose.

The feet, hands, chest and chin all touch down.

Inhale into Cobra pose.

Exhale into Downward Dog pose.

Inhale forward a little and bend the left knee in preparation for One leg Downward Dog.

Exhale back to One Leg Downward Dog Pose

Inhale step the left leg forward.

Exhale turn the right leg sideways placing the heel down. Stretch the right arm diagonally out.

(You can take a few breaths in this pose if you wish to stretch the side of your body well.)

Inhale as you bend the left knee. This is a version of Extended Side Angle. It has a switched arm position to reflect the earlier switched arm version of Triangle pose above.

On the video you will notice a smooth circle performed with the arm during this transition.

Exhale into Extended Side Angle.

Inhale in this pose.

Exhale into Reverse Triangle. The left leg straightens, the right arm comes down and left arm stretches up. It is also better to place the right arm to the inside of the left leg and if a block isn't available come onto your fingertips.

(Take a few breaths in this pose if you like.)

Tip! Bend the left knee a little if the hamstrings are not very flexible. This will allow an easier pose and breathing will be better. (Work on flexible hamstrings though.)

Inhale into Warrior 1 Pose.
(If you want the back foot to be flat on your mat try stepping it forward.)

Exhale into Tadasana with the hands in prayer position.

Perform the same sequence on the opposite leg. If you like you can vary the headstand sequence each time or simple perform the same one.