Virabhadrasana (Warrior 2)
If you’ve attended a yoga class with me, you would have noted that Surya Namaskar (Sun Salutation) is an integral part of the routine that we practice. Typically, we practice three rounds of Surya Namaskar. In the first round, we go through the basic sequence which has the classic 12 movements. In the second and third round, we add some variations to many of the movements. For example, in the second round some of the common poses that we practice include warrior 1, warrior 2, triangle pose, pigeon pose etc. In the third round, we usually practice the upward facing dog and also occasionally some twisting variations from the lunge position.
In today’s post, I am presenting the sequence of three rounds of Sun Salutation with the Kapotasana (pigeon pose) integrated into the second round. The Pigeon pose is great for opening the hips and stretching and strengthening the groin area, organs in the abdominal area, inner thighs, the pelvic area and the spine.
Step-by-step
Round 1
- Stand close to the top of the mat with the feet together or slightly apart but parallel to each other. As you exhale, bring the palms together in the prayer position in front of your chest.
- Inhaling, stretch your arms out in front, raise them up and arch back from the waist, pushing the hips out, legs straight. Relax your neck.
- Exhaling, fold forward, keeping the arms alongside the ears initially. In the final position, drop the hands to get close to the toes. Try to keep the knees straight, bending slightly if necessary.
- Inhaling, bring the left leg back into the lunge position, sliding the foot as far back as comfortable and place the knee on the floor. Arch back and look up, lifting your chest and chin.
- Exhaling, bring the other leg back. Lift your buttocks up, coming into an inverted "V" shape called the Adhomukha Shvanasana or Downward Facing Dog. Try to push the thighs back, heels and forehead down, tailbone lifted up and keep your shoulders back.
- Exhaling, lower the knees, chest and the chin to the floor, keeping your buttocks lifted up. This is called the "ashtanga mudra" (the gesture with eight limbs on the floor).
- Inhaling, lower the abdomen to the floor and slowly begin to lift your head, neck and chest to get into the Bhujangasana or Cobra pose. In the first round we try to lift the palms off the floor, using the upper body strength to lift the chest higher, if comfortable. Keep the shoulders rolled back.
- Exhaling, place the palms down, curl your toes under, lift the buttocks up to get back to the downward facing dog. Try to push your heels and forehead down and keep your shoulders back (same as position 5).
- Inhaling, lift the head up, bring the left foot forward and place it between your hands. Rest the other knee on the floor and look up, as in position 4.
- Exhaling, bring the other leg forward and bend down from the waist with th knees stretched straight. This is called Uttanasana (standing forward bending pose).
- Inhaling, stretch your arms in front against the ears, lift them up and back overhead and bend back slowly from the waist, as in position 2.
- Exhaling, gently come back to an upright position and bring your arms down by your sides. Relax for a few breaths before proceeding with the next round.
Adhomukha-shvanasana (Down Dog)
Round 2
Kapotasana (Pigeon Pose)-1
In the second round we will integrate the Kapotasana (pigeon pose), one
of the poses that is highly recommended as a hip and chest opener – also
called the Rajakapotasana – राजकपोतासन -(King Pigeon Pose), into the
sequence. There are a few different variations of the pose, some more
challenging than the others. We are going to focus on the beginner level
variation which itself can be somewhat challenging for those with tight
hips, knees or thighs.
Step-by-step
- Stand close to the top of the mat with the feet together or slightly
apart but parallel to each other. As you exhale, bring your hands in the
prayer position in front of your chest. - Inhaling, bring the arms to the side and then begin to raise them up
and arch back from the waist. Pulls the hands up and push the arms back
behind the ears. If comfortable, deepen the stretch by pressing the feet
firmly into the ground, pushing the buttocks and thighs forward, keeping
legs straight. Relax your neck. - Exhaling, release the hands down and begin to bend forward. This time
bring the hands behind the back, interlock the fingers and lift the
hands up toward the ceiling when you inhale. When you exhale, make a
gentle effort to drop the chest to close the gap with the thighs. Stay
in this position for two extra breaths. - Inhaling, bend the knees, place the palms on the floor right next to
the feet. This time bring the right leg back. Stretch the right leg back
and place the right knee down. We’ll do a small variation here. - Raise the arms up toward the ceiling and push the arms behind the ears
while inhaling. While exhaling push the buttocks down and forward. Spend
an extra breath here. - Exhaling, and placing the palms on the floor, bring the left leg back.
Lift your buttocks up to get into the Adhomukha Shvanasana (Downward
Facing Dog). Try to push the thighs back, heels and forehead down,
tailbone lifted up and keep your shoulders back. - Exhaling, lower your knees to the floor and this time push the
buttocks all the way back close to the heels in the child pose
(Balasana). Keep the forehead on the floor and start walking your hands
out in front. - Inhaling, keeping the hands where they are, begin to slide the body
forward, keeping the forehead close to the floor. Slowly begin to lift
your head, neck and chest up to get into the Bhujangasana or Cobra pose.
Keeping the navel on the floor, lift the chest up as high as
comfortable, legs together, elbows tucked in close to the body and
shoulders rolled back. Stay in Bhujangasana for about 3-4 breaths. - Exhaling, curl your toes under, lift the buttocks up to get back to
the downward facing dog. Try to push your heels and forehead down and
keep your shoulders back. This is where we will integrate the Kapotasana
(pigeon pose) into the sequence. - Lift your right foot up, bend the right knee and move the leg forward.
Place the leg directly below the shoulders. The right knee is placed
just behind the right wrist. Try to keep the right leg parallel to the
front edge of the mat. If this is not comfortable, bend the knee more so
that the right foot moves closer to the left hip area. - Slowly slide your left leg back, straightening the knee and descending
the front of the thigh to the floor. Lower the outside of your
right buttock to the floor. - Exhale and slowly drop your chest down and rest it on top of the right
leg. Stretch your arms forward and rest the forehead on the floor. - With the right knee bent and right hip on the floor, make a gentle
effort to drop the left hip toward the floor. This will enhance the
stretch on the right hip. Stay in this position for a few breaths. - Then slide your hands back toward the front shin and push your
fingertips firmly to the floor. Lift your torso away from the thigh.
Lengthen the lower back by pressing your tailbone down and forward. - Stay in this position for a few breaths. Then, with your hands back on
the floor, carefully slide the right knee forward, then exhale and lift
up and back into Adhomukha-shvanasana (Downward Facing Dog Pose). - Take a few breaths, and repeat the above steps with the legs reversed
for the same length of time. Finally get back to the downward facing
dog. - Lifting the head up, bring the right foot forward and try to place it
between the palms. Place the left knee down. We will repeat
the same variation that we did on the other side. - While inhaling, slowly begin to raise the arms up and try to push the
arms behind the ears. While exhaling, drop the buttocks down and push
them forward. Stay in the position for a couple of breaths. - Now, exhaling, bring the other leg also forward and bend down from the
waist with the knees stretched straight. This is called Uttanasana
(standing forward bending pose). - Inhaling, stretch your arms to the side, bring them up and back
overhead and bend back slowly from the waist. - Exhaling, gently come back to an upright position and bring your arms
down by your sides. Relax for a few breaths before proceeding with the
next round.
Kapotasana (Pigeon Pose)-1
Round 3
- Stand close to the top of the mat with the feet together or slightly apart but parallel to each other. As you exhale, bring your hands in the prayer position in front of your chest.
- Inhaling, stretch your arms out in front, raise them up and arch back from the waist, pushing the hips out, legs straight. Relax your neck.
- Exhaling, fold forward, keeping the arms alongside the ears initially. In the final position, drop the hands to get close to the toes. Try to keep the knees straight, bending slightly if necessary.
- Inhaling, bring the left leg back into the lunge position, sliding the foot as far back as comfortable. This time we’ll keep the back leg very straight. Try to push the heel back and lift the left thigh upward to keep the back leg straight and strong. Try to keep the buttocks down and chest up.
- Exhaling, bring the other leg back. This time we’ll get into the plank position. Roll the shoulders forward so the shoulders are vertically above the palms. In the plank position, the heels, buttocks, shoulders and the neck are in a straight line. Try to keep the heels pushed back. Maintain the pose for a comfortable duration.
- Exhaling, lower your knees, chest and the chin to the floor, keeping your buttocks lifted up.
- Inhaling, lower your abdomen to the floor and slowly begin to lift your head, neck and chest up. Keep the toes pointing backward with the top of the feet on the ground. To get into the upward facing dog, we’ll try to press down with the top of the feet and then slowly lift the knees off the floor, if comfortable. While lifting the knees up, we want to keep the thighs pressing downward. Try to keep the shoulders vertically above the hands. Stay in the pose for a few moments.
- Exhaling, curl your toes under, lift the buttocks up to get back to the downward facing dog. Try to push your heels and forehead down and keep your shoulders back.
- Inhaling, lift the head up, bring the left foot forward and place it between your hands. Keep the right leg straight behind you. Try to push the heel back and lift the right thigh upward to keep the back leg straight and strong.
- Exhaling, bring the other leg forward and bend down from the waist with th knees stretched straight. This is the Uttanasana (standing forward bending pose).
- Inhaling, stretch your arms forward, up and back overhead and bend back slowly from the waist, as in position 1.
- Exhaling, gently come back to an upright position and bring your arms down by your sides. Relax for a few breaths.
Plank Pose
Urdhvamukha-shvanasana (Up Dog)
Is Sun Salutation part of your own yoga sequence? If so, please share your practice and the experience with the practice. I would love to get your feedback or comments on the sequence presented here.
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