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Sun salutation

Sun salutation

In India, yoga is traditionally practiced outdoors in the sunshine, a very different scenario from the enclosed studio spaces of Europe and the USA. Yoga is an eastern Indian tradition that focuses on strength, flexibility, and spirituality. Pilates was created by Germanborn Joseph Pilates nearly a century ago. Pilates focuses on building strength in the deep muscles of the abdominal region, the body's core, but both practices involve attaining specific postures and emphasize correct breathing and meditative mindfulness; so a fusion of the two, Yogalates, offers the best of both worlds. Yogalates was first created in 1997 by a yoga and Pilates instructor who thought that the two could easily be joined in a yoga fusion class; the result emphasized the core strength of Pilates and the more dynamic yoga poses like the ‘Warrior’ and ‘Sun Salutation’ sequences, creating a flowing and energizing routine.

A holiday can be the ideal time to practice a simple series of postures, a hotel balcony, garden or beachfront is ideal. Find a place that is quiet and where you will not be disturbed. Sometimes a beautiful view can really help you to focus on your poses and achieve an inner feeling of calm. Depending on where you choose, you may or may not need a mat, firm wet sand is perfect for your practice. Follow our simple yet effective Yogalates sequence to feel reinvigorated and refreshed before you start your day. Make sure that you drink plenty of water after the sequence to ensure you don’t get dehydrated. Enjoy!

sun_salutation

Begin by stretching gently and warming up. Remember that an essential part of this routine is recognizing your ‘core’ or midsection.

Deep breaths in between postures ensures that dormant muscles in the abdominal area stretch, eventually leaving long lean muscle in their place.

Inhale: Stand tall and reach up. Relax shoulders down your back and away from your ears even while hands are stretching upwards.

Exhale: Fold forward, reach for your toes.

Inhale: Plant both palms on the ground (bend knees as needed) and look forward, stretching head forward from hips with a straight spine, feeling your core.

Exhale: Step feet back, bringing your body to a plank position (the same position as the beginning of a push-up.)

Inhale: Upward dog.

Exhale: Downward dog. Try to push your heels towards the ground.

Five deep breaths

Inhale: Step feet back to directly behind hands. Look forward, again stretching your spine.

Exhale: Fold forward, drop your head.

Inhale: Stand up, reach up.

Exhale: Release arms down.

Three to five times in the morning is a great way to start the day.

Please consult your doctor before following any exercise routine.