The Yoga Picnic

MichelleCyoga-12 - Michelle Cantwell

Sunrise Vinyasa Yoga

April 30, 2024
Giant's Causeway
Welcome the new day with an invigorating Vinyasa yoga flow, synchronizing movement with breath as the sun rises, filling you with renewed energy and vitality. This sequence is suitable for all levels, allowing you to move at your own pace and modify as needed. 1. **Mountain Pose (Tadasana):** Begin standing at the top of your mat with your feet hip-distance apart, arms by your sides. Root down through your feet, engage your thighs, and lengthen through your spine. Take a few deep breaths, grounding yourself in the present moment. 2. **Sun Salutation A (Surya Namaskar A):** - Inhale, raise your arms overhead, and arch back slightly into Extended Mountain Pose (Urdhva Hastasana). - Exhale, fold forward into Forward Fold (Uttanasana), bending your knees as needed. - Inhale, halfway lift with a flat back (Ardha Uttanasana), lengthening your spine forward. - Exhale, plant your hands and step back into Plank Pose (Phalakasana). - Lower down with control into Chaturanga Dandasana, or lower all the way to the mat for modified version. - Inhale, lift your chest into Upward Facing Dog (Urdhva Mukha Svanasana) or Cobra Pose (Bhujangasana). - Exhale, lift your hips up and back into Downward Facing Dog (Adho Mukha Svanasana). Take a few breaths here. 3. **Warrior I (Virabhadrasana I):** Step your right foot forward between your hands, aligning your knee over your ankle. Spin your back heel down at a 45-degree angle. Inhale, lift your arms overhead, and gaze up, sinking into a deep lunge. Hold for a few breaths, then repeat on the other side. 4. **Warrior II (Virabhadrasana II):** From Warrior I, open your hips and shoulders to the side, extending your arms parallel to the floor. Keep your front knee bent at a 90-degree angle, with your knee aligned over your ankle. Gaze over your front fingertips and breathe deeply. 5. **Triangle Pose (Trikonasana):** Straighten your front leg in Warrior II and reach your right hand forward as far as you can, then lower it down to your shin, ankle, or the floor. Extend your left arm up towards the sky, stacking your shoulders. Keep your gaze on your top hand or down towards the mat, whichever feels best for your neck. 6. **Tree Pose (Vrksasana):** Shift your weight onto your right foot and lift your left foot off the mat. Place the sole of your left foot either on your inner right thigh, calf, or ankle, avoiding the knee. Bring your hands to heart center or extend your arms overhead like branches. Find a focal point to help with balance. 7. **Seated Forward Fold (Paschimottanasana):** Come to a seated position on your mat with your legs extended in front of you. Inhale, lengthen your spine, and exhale, hinge at your hips to fold forward over your legs. Hold onto your shins, ankles, or feet, and relax your head and neck. Take a few deep breaths here. 8. **Corpse Pose (Savasana):** Lie down on your back with your legs extended and your arms by your sides, palms facing up. Close your eyes and allow your body to completely relax into the mat. Stay here for a few minutes, soaking in the benefits of your practice and preparing for the day ahead.