This 30 minute sequence is for those that are “time-challenged”. Start with a few rounds of Sun Salutation to warm-up the body. A shorter yoga practice is a great place to start as a beginner (or anyone else with time constraints) without feeling too overwhelmed and thus more likely to make the practice of yoga a daily habit. It is much easier to find 15 to 30 minutes of a yoga practice than it is 90 minutes, which is often hard to do. The most important thing to remember is that this is your practice!
Modify poses when needed and always enjoy your time spent on the mat!
Surya Namaskara B (Sun Salutation B) is a series of postures that are linked together by using the breath. Surya means the sun and Namaskar means a greeting or salutation in honor of the divine present in each of us. The sequence presented here is usually practiced after several rounds of Sun Salutation A (Surya Namaskara A). Sun Salutation B includes many of the same components of Sun Salutations in most styles of yoga, with the inclusion of Warrior I pose. Remember to breathe through your nose as you practice; it will help to warm your body and bring a meditative state of mind. If you’re having trouble breathing smoothly, relax your practice a bit. Make sure not to force yourself and always work within your own range of limits and abilities.
The Moon Salutation sequence is perfect on days when you feel burned-out, tired or overstimulated. It is especially beneficial for people who are feeling stressed and need to balance the energy before reaching a point of exhaustion. Sunset is a great time for practicing yoga because it represents a balance between darkness and light. Energy can be low during the new moon, full moon and waning moon, making these times of the month great for boosting energy using the Moon Salutation.
The evening wind down sequence focuses on stretching the hips, hamstrings, and shoulders; all areas that accumulate tension during the course of the day. You’ll notice that there are no Sun Salutations at the beginning of the sequence and that’s intentional. The idea is to gently nurture yourself by stretching, breathing, and tuning your awareness to your body and breath; really turning inward. This act of focusing on exactly what you’re doing in your body and breathing will help slow down the momentum of your mind so that when it’s time to let go and sleep, it’s easier to do that.
*Take 5-10 breaths in each pose and do each side before moving to the next. Rest, savor, and repeat often with this evening-sequence.
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