Yoga All-in-One For Dummies
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Do you need a more user-friendly version of the Yoga sun salutation? Do you have a hard time kneeling or stepping through? Then try the 9-step rejuvenation sequence direct from California:

  1. Stand in the mountain posture with your feet at hip width and arms at your sides.

  2. As you inhale, slowly raise your arms out from the sides and up overhead and then pause.

  3. As you exhale, bend forward from the waist and bring your head toward your knees and your hands forward and down toward the floor in the standing forward bend.

    Keep your arms and legs soft. Then pause.

  4. Bend your knees quite a bit and as you inhale, sweep your arms out from the sides, but only come halfway up with your arms in a T (half forward bend).

    Then pause briefly.

  5. As you exhale, fold all the way down again and hang your arms in the standing forward bend.

  6. As you inhale, sweep your arms from the sides like wings and bring your torso all the way up again, standing with your arms overhead in the standing arm raise.

  7. As you exhale, bend your knees and squat halfway to the floor.

    Soften your arms but keep them overhead; look straight ahead.

  8. As you inhale, bring your torso all the way up again, standing with your arms overhead in the standing arm raise.

  9. As you exhale, bring your arms back to your sides as in Step 1.

Repeat the entire sequence 6 to 8 times slowly.

To make it harder on the last round, stay for 6 to 8 breaths in the half forward bend (Step 4), the standing forward bend (Step 5), and the half squat or half chair (Step 8).

To make it much harder, do the entire sequence standing on your toes.

About This Article

This article is from the book:

About the book authors:

Larry Payne, PhD, is the founding president of the International Association of Yoga Therapists. Named one of America's most respected yoga teachers by the Los Angeles Times, he also developed yoga programs at UCLA School of Medicine and Loyola Marymount University. Georg Feuerstein, PhD, authored over 30 books on yoga, tantra, and Hinduism. He died in 2012. Sherri Baptiste is a certified yoga therapist and the founder of Baptiste Power of Yoga. Baptiste teaches numerous online and in-person classes and conferences. Doug Swenson is the founder of Day Yoga and the author of several books on yoga. He is a registered yoga teacher with the Yoga Alliance. Stephan Bodian has studied and practices several schools of Buddhism. Bodian was editor-in-chief of Yoga Journal and has written articles for Fitness, Cooking Light, and Natural Solutions magazines. LaReine Chabut is a bestselling author and television personality. LaReine was voted Top Ten Most Fit Moms Online and is the leading fitness expert for Fit Pregnancy magazine. She is most recognized as the lead instructor of The Firm, a series of popular workout videos that have sold over three million copies worldwide. Therese Iknoian is the author of several books on fitness, including T'ai Chi For Dummies, Fitness Walking, and Walking Fast. A master fitness instructor and a former nationally competitive race walker, Iknoian was the developer of the NIKE RunWalk program, and has worked with Adidas, Polar Heart Rate Monitors, Rockport, and Side 1 as a program consultant.

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