Body

Yoga for newbies

Yoga has gained much popularity over the last few years, so much in fact, that it sometimes seems like everyone is practicing it. While that is a good thing, it can seem a bit intimidating for those who have not yet tried. Therefore, we wanted to introduce you to the most basic and common yoga routine, the sun salutation.

Since not all of us can bend our body in all kind of directions at our first try, we chose to use Anja Hertzberg as a model, who has only practiced yoga a few times. We did this to show you that it is totally fine not to get into the perfect pose the first time around. Yoga can be practiced by everyone and is a way for you to connect body, heart and mind.

Step by step: Sun Salutation 

step1

 

 

Stand up straight. Bring your arms together, palm-to-palm, at the heart and make sure your weight is evenly distributed.

 

 

 

 

 

step2

 

 

Raise your arms over your head, slowly bending backwards. The head should be in an extension of the upper body and neck. Relax your neck and inhale.

 

 

 

 

 

step3

 

 

 

Exhale while you bend forwards, placing your hands in line with your feet. Bring your forehead as close to your knees as you can. Press your palms down, fingertips in line with your toes. If necessary, bend your knees like Anja does in the picture.

 

 

 

step4

 

 

Move your right leg back in a wide lunge and inhale while you bring your left foot to meet your right at the back of the mat, getting into the plank position.

 

 

 

 
step5

 

 

Exhale as you lover your body, keeping your elbows by your side the whole time.

 

 

 

 

 

step6

 

 

Inhale as you lower your pelvis to the ground and raise your head. Bend backwards as far as possible and straighten your arms.

 

 

 

 

 

step7

 

 

Exhale and roll back over your toes so that your body ends up in an inverted “V” shape. Stretch your heels onto or down toward the floor and keep your arms straight. Remember to relax your head. Hold the position for a few breaths

 

 

 

 

 

step8

 

 

Keep your hands firmly on the ground while you slowly inhale and take a wide step forward, placing your left foot between your hands.

 

 

 

 

 

step9

 

 

Still keeping your hands in place, bring both feet together. If possible, straighten your legs, but keep you waist and upper body lowered. Exhale

 

 

 

 

 

step10

 

 

Slowly rise, straightening your back into a standing position, stretching your arms above your head as you inhale.

 

 

 

 

 

step1

 

 

Return to position number 1, bringing your arms together, palm-to-palm in front of your heart. Exhale.

 

 

 

 

 


By: Henriette Danielsen / Model: Anja Hertzberg

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