CURVY SUN SALUTATION OPTIONS

MODULE TWO

CURVY YOGA CERTIFICATION PROGRAM

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Curvy Sun Salutation OptionsCurvy Sun Salutation Options

Sun Salutations are often the cornerstone of a class – something used as a warmup, to get a “flow” going, as a transition between poses, etc.

I love the idea of hav ing a go- to sequence like this. I think it serves a handy purpose, and it gives students a feeling of safety because it’s something they become familiar with over time. However, here’s why I’m not a big fan of the traditional sun salutation for curvy folks:

Too much up and down.

Also, too much Down Dog.

In a traditional sun salutation (Surya Namaska A or B), there is a considerable amount of up and down – down to the ground for Plank/Up Dog/Down Dog and back up again for Uttanasana/Urdvha Hastasana/Tadasana – and sometimes even Utkatasana and Virabhadrasana I, among others, depending on how the class is sequenced.

While this can do a n ice job of warming up the spine and getting the hear t pumping a bi t , it ’ s of ten too cumbersome for curvy s tudents . Between figuring out how to step forward from Down Dog without running into your belly to strength/knee issues getting up/down off the ground, I just don’t find it accessible.

In addi t ion, a lthough we rarely think of i t th i s way , Down Dog is ac tual ly a pretty intense arm balance. While it can be great to work with your curvy students on their strength and alignment in this pose, I prefer to start that at a wall or with a chair. From there, if it’s appropriate for the bodies in the room, you could work into Down Dog over time. But when you have a mixed-level, open class (meaning anyone can come whenever they’d like), I don’t recommend throwing it into a Sun Salutation at the beginning of class. It is more helpful to see your students in other poses first. !!Can some curvy students do sun salutat ions ? Of course!

But is i t the most f r iend ly option you can of fer for a mixed- level c lass ? Not in my opinion.

Not to despair, though; this means you get to bust out your creativity! (And not to worry; I’m going to give you lots of options to play with).

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When thinking of a sun sa lu ta tion- l i ke sequence for my c lass , I l i ke to ask myse lf a f ew ques tions :

• What effect am I trying to create? (e.g. having a go-to/filler between poses, getting the heart pumping, etc.)

• What parts of the body do I need to warm up today?

• How can I make this accessible to the majority of my students?

With those questions in mind, I proceed! I encourage you to bust out of the sun salutation box and see what creative sequences you can come up with. Be sure to wri te them down! You’ll want to be able to refer back to them later.

Here are some options that I have used and l iked. Feel free to use and tweak as you’d like! I typically like to go through these somewhat slowly to start: at least one full breath/movement, if not more. From there, if if seems like a good fit for the students in class that day, I might do a few on the breath, too.

I f you w il l be incorporat ing the tradi t iona l sun salu ta tion, check out these resources I’ve compiled for more information about how to make them accessible for curvy folks:

• Sun Salutations – the Curvy Way

• Curvy Sun Salutations: Widen, Align and Ground

• Curvy Sun Salutations (video)

• Curvy Flow (45-min. video practice from YogaVibes. You can watch for free for 15 days. I include several different salutation options in this video).

For a General, Mixed-Level Class

• Begin with 2 blocks at the top of the mat, on either side of the mat. Tadasana " Urdvha Hastasana " Uttanasana " Half-way up on blocks " Uttanasana ! Bring block to center & twist both sides,

by bringing hand to hip " Bring both blocks back to sides of mat/step R foot back into lunge " Bend/straighten L leg a few times " Step R foot forward & L foot back " Bend/straighten R leg a

few times " Step L foot Forward into Uttanasana " Rise up

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• Begin at the back of the mat. Tadasana " Urdvha Hastasana " Uttanasana " Half-Uttanasana " Uttanasana " Come up to standing w/hands on hips ! R foot steps fwd to lunge " Come up w/hands on hips" Inhale arms overhead/Exhale by sides x2 " Step other foot forward, folding down into Uttanasana -- > Urdvha Hastasana " Tadasana!

• Tadasana ! Urdvha Hastasana ! Crescent to the R ! Urdvha Hastasana ! Crescent to the L ! Urdvha Hastasana ! Uttanasana ! Half-Uttanasana ! Uttanasana ! Urdvha Hastasana ! Tadasana

• Tadasana ! Urdvha Hastasana ! Utkatasana ! Uttanasana ! Utkatasana (sometimes I also throw in a twisted Utkatasana here) ! Urdvha Hastasana ! Tadasana

• Wall Salutations: see video on Curvy Yoga Certification Vimeo channel

For a Class Where You Know No One Has Any Knee Issues

• Tadasana " Urdvha Hastasana ! Uttanasana " R foot steps back to low lunge. Hands come to thigh & arms reach overhead " Twisted lunge " Plank on feet/knees " Knees/chest/chin " Cobra " Tabletop ! Cat/cow " R foot steps fwd to low lunge " Hands on thigh & overhead "

L foot steps fwd to Uttanasana " Tadasana

• Also see other options listed above for modifying traditional Sun Salutations