Sun Salutation a

After you have warmed the spine up in the beginning of a Vinyasa or even some Hatha classes, what is next are the "sun salutations".  These are meant to further warm up the spine and the entire body in a forward and backwards motion.  

Typically no side work or hip opening happens in what we call the sun salutations.  Having said that, you may vary them all you desire, and I often do after one or two rounds of sun A's.  Adding a few deep lunges, some twists and a warrior or two here and there.  

Here's a link on how to do the traditional sun A.  Remember to connect the movement with the breath, have a stable base and enjoy.  Start with 3-5 and you may add up to 10-20 in total.  It's entirely up to you.  

Try several of these every morning, you will be bendier and stronger in no time.  Enjoy!
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Sun A:
​https://www.youtube.com/watch?v=9P5PSqmnu88

The picture below shows another version too, this is called a "sun B", it is a bit more strenuous than a sun A, is typically done after several (3-5) sun A's and incorporates a few more asanas as you can see.

Remember to have your breath under control (thru the nose) and to always have a stable base before coming up into a pose.  Do not over extend the hamstrings in the forward folds, take it easy!  Maybe keep those knees a bit bent, especially in the early am.  Have fun!

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