This is called Bound Hand Sun Salutation because of the 2
interlocked arm positions. Be gentle if you have a shoulder injury.
This sequence is shown as a complete flow. It may be better to take a
few breaths in each pose and take more time during the transitions.
Modify anything that causes you pain. Just because its
shown doesn't mean it has some kind of miraculous health benefits!
When yoga is done aggressively it will destroy you. Therefore be
light and smooth. The sacred rule of healing is do no harm.
Place the feet together in the tradition posture Tadasana. If you like
they can be a little apart. Some people view this as better for your hips
and legs. If your legs are big you may not have a choice so keep them
apart as much as you need.
A good thing to try to feel is perfect balance along the inside and
outside of the legs.
Inhale stretch the arms up.
Be sensible and don't overstretch until you are warmed up.
If you have a back injury you will have better results when tilting
slightly. Its best to move your spine lightly so that a condition is not
aggravated.
I like a straight line of energy through the arms and up through the
hips. It causes less strain on the wrists but quite often this pose is
done by bringing the shoulders and armpits down as far as possible
creating a slight V shape.
The shoulders are directly above the arms or at a position that balances
the weight over the wrists perfectly.
Pull the belly up a little so that the lower back is supported. Not to much
or its hard to breathe.
Exhale down with the knees, chest and
chin. Hold for a moment.
Inhale into Cobra.
Try inhaling when you raise halfway up rather that in the beginning of
the motion. It is much easier to breathe in deeply when the inhalation
is delayed.
Back injuries raise up less than half as much. Or even better find a place
with little resistance.
Keep
space in your joints and discs especially if you have a bulging disc.
Exhale in Locust pose.
The legs are together but if this is hard take them apart.
Inhale into a deep Cobra looking up.
I prefer this to upward dog which is a pose with the thighs off the mat. You
can do which ever you prefer.
The spine can relax properly and the wrists do not have as much strain
when the hips are down. It is easier to stretch every part of the spine
in a backbend.
Exhale back to Downward Dog and raise the left up and
back.
You can open the thigh so that the legs come up higher or keep the hips
in line horizontally to maintain even balance on the
wrists.
Inhale while stepping the left leg forward. When the foot is down raise
the arms up.
You may need to take a couple of breaths to do this transition.
Some people like to exhale and do
this. Stop and take a breathe in One Leg Downward Dog
if you prefer exhaling and taking the leg forward.
Tip
Delay your inhalation until you leg is more than halfway forward.
Exhale and clasp the arm together behind the back.
Right leg is sideways.
The left arm is taken
under the left leg and behind the back. Turn and look
up.
Inhale when you come out. It will probably be quite quick because the
last transition will have used all the oxygen reserves.
Take the left arm out from under the left leg.
Exhale into a forward bend. The arms are interlocked
behind the back again.
Take the head down and towards the middle of the mat or the opposite
side
of the mat. This will stretch you hip and keep space on the left side of
the body. If the head is taken too close to the ankle the left side of
the body compresses a lot more.
Inhale and bring the upper body up. The arms are
shoulder width apart.
Right leg is turned downwards.
Have the arms hip width apart of interlock the fingers.
Exhale and step forward into a Uttanansana the standing forward bend.
It is easier to hop halfway forward if you are a beginner.
Inhale and stretch the arms up.
Enter a mild backbend for a healthy spine.
Exhale and take the palms together in Tadasana
the mountain pose. Take a
breath if you like to recover and then repeat the sequence the opposite
way.
"Happy is the practitioner that takes the extra breath when needed. "
Perhaps you prefer to make a movement with an inhalation rather
than
an exhalation. If this is the case stop in the posture before and
take the extra breath so that you make a movement the way you like
to breathe.
Yoga Breathing Techniques
Perform Ujjayi Pranayama when doing your flow.
Inhale and make the sound "ssss". Keep the
sound constant and smooth.
Exhale make a sound with the mouth closed that sounds like "hhhhha".
