After you wake up, your body needs a safe and gentle transition from long, peaceful rest into a day of movement. A sattvic asana sequence in the morning awakens your body from its slumber so it can serve you calmly all day long.
Your asana practice doesn’t need to take hours to be effective. Just 10 minutes on your mat, guided by conscious breath, will make a significant difference in how you feel all day long. If you want a simple way to say hello to the new day and honor the sun, try surya namaskar, sun salutations.
A short and effective Yoga asana practice
Doing a few surya namaskar at the beginning of your day will get your blood flowing and your mind focused. Add a backbend or inversion, a twist, and, of course, savasana in at the end and you’ll have a complete practice.
Follow the breath in surya namaskar
Here’s a simple way to use your breath to guide your movements: hold each pose in surya namaskar for 3 to 5 breaths for at least one round. Pausing allows you to feel the essence of the asana and breathe deeply into its openings. This practice is especially good if vata dosha is high or your body is asking you to slow down.
Variations of surya namaskar
This version builds strength and creates a solid foundation for the rest of your practice. The result will be a much deeper expression of surya namaskar and a new way to experience your body as a powerful vessel for your spirit.
Perhaps you’ve learned this sequence when you came to a Hale Pule training and do it every time you step onto your mat. Or it may be the first time you have become acquainted with this style. No matter where you are, experience this surya namaskar sequence with fresh eyes. Ready for a new challenge? Try it blindfolded!
Essence: To connect with the breath and move energy continuously
Strength: Mainly pelvic floor, legs and back
Anchor: Varies, depending on the pose