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Revitalize Your Prana: Morning Sun Salutation Workout

Therese M. Pope | April 25, 2008

You’re late for work, the coffee spilled in the car, the kids are fighting and it’s only 7 am. Does this sound like your morning routine? By the time you arrive at work, you’re tired, cranky and your double latte hasn’t kicked in yet. You’re ready to escape to Hawaii.

You don’t have to travel to exotic destinations to achieve that same relaxed feeling. You might have to set your alarm clock earlier but that peaceful calmness is still achievable. By starting your day with yoga, you will be a far more relaxed parent, partner and employee.

As a special events director for a public health organization, I worked long hours. Yoga began my hectic days on a calm and balanced note. I was able to focus and concentrate better on my daily tasks and goals. Although, I participated in evening yoga classes I also practiced in the mornings at home.

Yoga for Revitalization

The American Psychological Association (APA) reports that 43 percent of U.S adults report adverse health effects from stress. According to a survey conducted by Yale University, 29 percent of workers feel “quite a bit or extremely stressed at work.” Busy stay-at-home moms also feel the stress of trying to juggle school schedules, housework and child rearing.

This revitalizing Sun Salutation workout will help energize you before you tackle your day. When stress overwhelms us, we move into a natural fight or flight reaction. This daily morning yoga practice will balance and prepare both mind and body for the challenges you face at work or home.

Sun Salutation

Sun Salutation (Suryar Namaskar) is usually practiced in the morning to pay homage to the sun. In Hindu mythology, the sun god is revered as a symbol of immortal life. Sun Salutation pays respect to both the internal and external sun. Yogis claim that the daily practice of Sun Salutation awakens our prana (life force) to radiate inside as well as outside the body.

The practice of Sun Salutation is the perfect combination of stretching, strengthening and breath work performed in fluid-like motions. Sun Salutation concentrates on the abdominal and intestinal muscles, back, spine and upper body. It also helps increase circulation and pumps fresh blood to organs. This all-encompassing yoga workout will leave you feeling more limber and rejuvenated before you begin your day. This is a modified Sun Salutation workout which takes 15-20 minutes to practice each morning.

Morning Sun Salutation Workout:

Step 1 – Stand in Mountain Pose on your mat (feet together with arms at your side) with your body facing the sun. If it’s a cloudy day, visualize bright sunlight. Concentrate on the sun and its radiating powers. Take six deep inhalations and exhalations through your nose. Feel the warmth of the sun and visualize prana (life force) as a pure, white light. Remember that pranayama (breath work) is practiced through the nostrils. It allows for a deeper cleansing and helps release accumulated toxins in our bodies.

Step 2 – Position hands into Prayer Pose (fold your hands at heart center—middle of your chest). With your eyes lifting towards the sky and arms sweeping out to your sides and over your head, inhale through the nose for four breath counts. Gently fold (bend) at the waist to Standing Forward Fold, and exhale through the nostrils to the count of four. Try to reach your fingertips to the floor. Your goal in Standing Forward Fold is to allow a deeper stretch in the lower and upper back. Stay in this pose for at least six breath counts (inhaling and exhaling through the nose). If you have back issues, be careful and do not stretch to the point of pain (or don’t attempt this position altogether).

Step 3 – Gently start sliding your hands out in front of you and move your legs slowly back so you are in Plank Pose (push-up position). It’s important to keep your abdominal muscles strong and tight. Align your lower and upper body with each other. For a modified Plank Pose, rest on your knees (modified push-up position). Inhale to the count of four and exhale to the count of four. If you aren’t in a modified Plank Pose after you completed your breath work, release and come to your knees (so you’re on all fours like a dog).

Step 4 – On your hands and knees, make sure knees are hip width apart and hands are shoulder width apart with hands pressed firmly into the mat for support. If you are not familiar with Downward Facing Dog Pose, practice a few rounds of this pose before you begin Sun Salutation.

Step 5 - The Downward Facing Dog Pose resembles the shape of a dog stretching out its body. Keep that visualization in your mind as you move into Downward Facing Dog. Inhale to the count of four, as you gently arch your spine. As you exhale to the count of four, straighten your legs then push the floor away from you (remember to keep your fingers pressed firmly into the mat).

Step 6 – Straighten your body into an inverted V. Your goal is to achieve a straight line from hands to shoulders to hips. For the beginning yoga student, downward facing dog alignment will come with time and practice. Make sure to keep your arms and legs straight but do not lock your joints. It’s important not to hyperextend in this position as you could hurt yourself.

Step 7 – As you inhale to the count of four, press downward into your hands and lift out of your shoulders. As you exhale to the count of four, outwardly rotate the upper arms while broadening the collarbone. Feel the stretch in your spine and back, but do not stretch to the point of pain. Remember that your position should resemble a dog stretching out its body. Engage your quadriceps (upper thigh muscles) strongly to take the weight off your shoulders and arms. Rotate the thighs inward and plant your heels as close to the ground as possible. As you become more flexible in this pose, you’ll be able to place your heels to the ground.

Step 8 - Hold the pose for another eight breath counts (inhaling four counts and exhaling four counts). Pay attention to your body. Make sure that your tail is pointed high and that you maintain the inverted V. Let your head hang down in a relaxed manner and do not stiffen your body. If you feel any pain during this pose, immediately stop and rest in Cross Legged Seated pose (sitting cross legged on your mat).

Step 9 – Slowly walk your hands and feet to the front of your mat so you are in Standing Forward Fold Pose again. You can either let your arms hang loosely in front of you or you may place your hands on the floor for a deeper stretch. Relax your neck and head. Inhale slowly to four counts and deeply exhale to four counts (repeat another set: four inhalations and four exhalations). Take time to really breathe into and out of your back and stretch out the tight areas.

Step 10 – Inching your vertebrae one by one, inhale slowly to the count of four and unfold the position until you are standing tall in Mountain Pose. As you stand tall, concentrate on lengthening your spine. Exhale slowly through your nose to the count of four.

Visualization: Close your eyes and imagine the sun warming you. Feel prana traveling throughout your body. You can stand in this pose for final relaxation or sit in Seated Cross Legged Pose on your mat. Bring the palms of your hands to heart center (middle of your chest) in Prayer pose and inhale for six breaths and exhale for six breaths. Longer inhalations and exhalations help bring about a deeper relaxation.

Option: You can practice visualization in Mountain Pose or Seated Cross Legged Pose. You can also imagine rays of the sun hitting certain parts of your body that are tight. As you inhale, visualize the sun as warm, golden light and when you exhale imagine the pain/stiffness as puffs of grey smoke leaving your body. You’ll be amazed by the positive effects of this visualization technique. Your tight areas will feel more relaxed and less sore.

Yoga instructors and students end their yoga practice with the reverent saying, “Namaste” (pronounced nah-mah-stay). The Sanskrit translation means “I bow to you.” By vocalizing “Namaste,” instructors and students thank each other for their devotion to yoga.

It only takes 10-15 minutes each morning to revitalize your prana with Sun Salutation. As you commit to a daily morning practice, you will begin to slowly notice the significant changes in your energy levels and your body’s flexibility. You will be less tired and will be able to positively handle the day’s challenges.

When you are feeling stressed during the day, take a few deep breaths and visualize that feeling of peacefulness that you achieved during your morning practice. Allow yourself to step away from your deadlines in exchange for a few minutes of harmonious tranquility. Life is far too short to be bogged down with negative energy and stress.