How To Do a 1/2 Sun Salutation

A 1/2 Sun Salutation is a simplified version of the sun salutation. There are many variations. Here is a good place to start.

Half sun salutations are great for warming the body up. It is most important that you use your breath as you move through each pose. This will keep your attention on your body and its present abilities and assist in preventing injury. As your breath deepens, each pose may become deeper as well. In general think about using your inhalations to lengthen the body and your exhalations to soften any tension stored in the muscles. 

Half sun salutations have many benefits. In addition to lengthening the back of the legs, opening the chest and stretching the arms, each pose also helps to massage the front of the hips and thighs where a lot of lymph nodes are. Each pose helps to improve circulation of blood and lymph throughout the body assisting detoxification as well as weight loss. 

Half sun salutations can be done standing as seen in the you tube video above or can also be done seated. If practicing your half sun salutation seated in a chair or on a balance ball make sure you are sitting at the edge of your seat to keep your posture tall. Whether seated or standing keep your feet planted firmly to the ground pressing into the ball of the big and little toes and inner/outer edges of your heels. For a deeper stretch in your hamstrings press into the balls of your feet in your forward folds. To receive the full benefit of each pose in the salute make sure that each breath is slow, focused, and controlled. 

Sarah Zender LAc

The Yogi Cure All Pose

There is a yoga posture that has often been called the "yogi cure all" and can be used for just about any ailment. The best part is that it is simple and easy to do. For anyone who held the excuse that they aren't flexible and could never do any yoga this posture is a great place to start.





Vaprita Karani or Legs Up the Wall Pose is pretty self explanatory. (see picture to the left)



Here are a couple of tips:

* Sitting next to the wall, bring your hips as close to the wall as you can.

* Protect your back by laying on your side and then gently swing your legs up against the wall. It it not imperative that your legs be at a 90 angle against the wall, only that your legs are straight. If the back of your legs feel tight, scoot your hips away from the wall until you find a place of comfort and ease in your body.

* You might also place a pillow under your hips or lengthwise along your spine for more comfort and higher elevation.

* Your arms can rest at your sides, out into a "t" or up over your head.

* This pose can also be done using a chair or ball to rest your legs on for more comfort. 

The ancient yogis believed that "legs up the wall" pose was a cure-all. They believed that once the feet were up over the head in a resting posture a secret serum was released from the heels and would gently trickle down to wherever the ailment was and could especially assist with headaches, low back pain, varicose veins, anti-aging and metabolism. These ancient yogis were such fans of "legs up the wall" they felt it had just as much benefit on the body if held for 10 minutes a day as a full yoga class does.

This pose is doing many things physiologically.
>> helping to traction the spine, alleviating pressure through the low back

>> reversing the direction of circulation giving the veins of the legs a break from gravity which also helps slow the aging process and nourish circulation.

>> bringing fresh circulation to the head

>> assisting the blood pressure to decrease

To release from this pose gently walk your feet down the wall and bring your knees into your chest. You might enjoy rocking from side to side. To protect your back roll on to your side (you might prefer to rest on your side for a moment) and slowly push yourself back to a seated posture.

While holding this posture close your eyes and practice some deep breathing. Imagine a balloon in your abdomen. With your inhale imagine filling this balloon up with any stress or tension and with your exhale imagine your balloon slowly deflating letting your stress or tension out. Focus on slow, long exhales to promote further relaxation in your body. You might be aware of a tingling sensation in your legs or even feel your back naturally start to loosen.

For more information on restorative yoga visit Yoga Journal. 

Delta Chiropractic offers free yoga classes Mondays and Tuesdays at 6:30pm-7:30pm, Thursdays at 7:00a-8:00a and Saturdays at 7:30a-8:30a. Space is limited and registration is required. Give them a call today! 847.854.5356

Yoga Chicago is also a wonderful resource for yoga classes in Chicago and the surrounding suburbs. Look for the free publication Yoga Chicago around town as well.


Namaste!

Sarah Zender LAc