First Recognize What’s Unhealthy
When I was 21 or 22, yoga was becoming popular again. My sister took me to my first class which was at a nearby gym, it was a weekend morning in the summer, and I remember it being hella hot. I was hungover and out of shape and smoking a pack a day. I also had an aversion to drinking water, so I was hella dehydrated pretty much all the time.
When we walked into the gym the first thing I was hit with was a wave of nausea inducing air, thick with sweat and the smell of exertion. I was new to physical activity, all kinds, and didn’t know that when you go to a yoga class they usually have equipment you can use. Blocks, to aid you in getting into a posture safely and correctly, a mat to practice on and straps for reaching otherwise difficult postures for the less flexible. My sister showed me where everything was and we found a place among the throng of yogis.
Class was crammed into a corner of the gym which was open to the rest of our fellow workout companions and we settled in a spot that was directly in front of a picture window. The summer sun beat tirelessly down on us as we moved through the poses. Stale cigarette smoke was wafting around me in the form of vapors from the evaporating sweat pooling on my mat below. I was so dehydrated that I didn’t think there was anything left to sweat out. But there I was, in downward dog wishing I could be anywhere but. So instead of quitting drinking to exercise more comfortably, I quit exercising. This period lasted for about ten years.
Today I’m leading a lifestyle that has changed in almost every way. I’ve swapped the booze for water and the bar stool for yoga. In my last post I wrote about the perks that walking to work has for my spirit and the environment. This post I’ll be writing about actions you can take during your day to help keep a healthier mind, body, spirit AND environment. More specifically I want to talk about how you can hit your mornings and mat running… Or rather stretching, loosening up and build a little strength at the same time. Who says you can’t have it all? I don’t want to meet that person. Just kidding (;
Rise & Shine, Forward Fold, Halfway Lift…
I had a girlfriend who said to me once that she was starting her day with a few sun salutations. I was doing yoga twice a week as well as running fourteen miles in as many days and working two jobs. I didn’t think of, or have time to consider what she was telling me then. But now that I’ve slowed down, which is a good thing, I’ve adopted her practice. It’s a gradual but powerful way to stay flexible and build strength with little effort and build healthy, consistent habits. Kind of like walking. I do five each morning and stretch at night and I feel amazing, which is why I want to share it with you all. The following is a description of the postures you go through to complete the sequence and if you’re game, position yourselves at the top of your mat and we’ll meet in mountain pose for our first sun salutation.
Sun Salutations
Tadasana, Mountain Pose
Mountain pose is super simple. Much like the title suggests, there is little movement. You start at the top of your mat, feet hips width distance apart, standing up tall, chest out slightly, neck nice and long, gaze is forward and hands are resting at your sides, palms facing out. You should feel firmly planted on your mat.
Uttanasana, Forward Fold, Halfway Lift
Now raise your arms high overhead and take a big stretch, giving yourself a high-five. Then, swan dive into your forward fold, folding at your hips, letting your head dangle and neck get long, hands touching the mat if they’re able.
Next, from your hips, lift halfway using your core until your chest is perpendicular with the floor and your upper and lower half create a 90 degree angle, bending at the hips. Then fold again planting hands on the mat underneath your shoulders.
If you are super tight in the hamstrings like I am, or are a runner, this may not be the easiest stretch for you. But it gets easier the more you practice.
Hop or Step Back to Plank
Once your hands are placed firmly on the ground, hop or step back to plank pose. This pose looks like the top of a pushup. Very simple, hands placed directly under your shoulders, arms extended, your body a straight line from the crown of your head, all the way back to your heals. Don’t dump all your weight into your top half. Engage your glutes, rotate your thighs inward and tone your core, actively sending your heals to the back edge of your mat and the crown of the head to the front. Simple, not easy.
Chaturunga Dandasana to Up Dog
When I first started practicing this was the pose that gave yoga it’s “cool” factor for me. I think it has to do with its authoritative sound mixed with the smooth flow of the pose. The way you feel when you watch someone who is master of their ancient craft practice their art, and correctly pronouncing the reverent word commands respect and gives it street cred. Maybe also because there is no English translation as far as I know. Either way, I digress.
While you’re in plank, hug your elbows into your sides as you slowly lower your body to the mat. Hover just above your mat by about an inch for a moment before pushing your body forward into up dog by rolling over your toes to the tops of your feet, gliding your body above the mat then straightening your arms once you’ve landed on the tops of your feet and lift just your torso, legs still an inch off the mat. Your body should look like an L, with your head at the top, facing the front of your mat.
Adho Mukha Svanasana, Downward Dog
This is arguably the most commonly known yoga pose and is also a resting pose, which, if you’re a beginner it definitely does NOT feel that way. If you’re new to the practice don’t give up, it gets easier the more you practice. Probably not what you wanted to hear. But think of it as only being 15 minutes of your day (probably less), or one hour forty five minutes out of 168 hours weekly.
From up dog, lift from your hips and push back towards the back edge of your mat. While pushing back with your arms, roll over your toes again to the ball mounds of your feet and push your heals toward the back of the mat. Straighten your arms to create a straight line from the palms of your hands, up to your tail bone, and tail bone down to your heels. Your body should be folded at a 90 degree angle from the hips.
Step, Hop, or Float to Forward Fold, Back to Tadasana
While in down dog, step to the top of your mat with your hands planted on the ground, back into forward fold. From forward fold, reverse swan dive, raising your hands above your head, bringing your palms together in another self highfive, and lower them to your chest in prayer position.
Step Off Your Mat & Into Your Day
And that’s it! You’ve completed your first sun salutation. I usually do about five and sink the movements with my breathe. But do as many as makes you feel comfortable and remember that it’s a practice. Something you’ll get better at over time, little by little each day. I hope this helps, and if you’re interested in doing longer practices, head over to Yoga with Adriene, who was guide to me when I first started practicing. Or support local and find community by finding a studio nearby. Yogis are amazing people. For example one of my instructors was also a standup comedian. That was one of my favorite classes. Also, check out this video on floating for some yoga goals and it’s impressive to watch. Peace & thanks for reading 🏔️🌙
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