A 10-Minute Yoga Sequence
By Nanci Muriello
From the April 2006
Issue of Applaud Magazine
Printer friendly version of the article below

Start your day in a powerful way! Every day starts with a sunrise. By practicing the classic Surya Namaskara yoga sequence, you will ignite your inner fire and watch holiday stress melt away. Surya means sun and Namaskara is a greeting of respect, honoring the bright light in all beings. There are four simple elements that make up the foundation of Sun Salutations. 1. Breath: Ujjayi is a technique done by inhaling and exhaling through the nose. It is a loud, rhythmic breath that sounds like ocean waves. 2. Locks: Bandhas are gentle muscular contractions used to stabilize the body and lock in fresh prana. Mula bandha - Imagine you have to urinate. Tighten the muscles of your pelvic floor to “hold it in”. Uddiyana bandha - Gently bring your navel inward and upward toward the spine. 3. Gaze: Drishti brings the mind from distraction to direction. Before each pose, set your eyes to a focal point and hold your gaze steady. 4. Flow: Vinyasa. Each movement will initiate with an inhale or exhale, creating a beautiful dance. Start standing with both feet together. Activate your leg muscles. Lengthen your spine. Engage your bandhas (See # 2 in left column). Breath deeply. Inhale as you bend your knees deeply raising both arms. Fill the lungs fully. Exhale fold forward taking the chest toward the knees. Inhale lengthen the spine as you take your gaze to the horizon. Exhale step or jump back to a push-up position. Lower down while gazing straight ahead. You may take the knees down to the floor or hover just above it. Inhale straighten the arms and roll on to the tops of the feet. Knees lifted. Toes pointed down. Push the chest forward. Look straight ahead. Exhale as you push the hips up. Lengthen the spine from your sacrum through the top pf your head. Press the heels toward the floor and lift the kneecaps. Gaze at your navel. Inhale as you pivot the left heel in and press the outer edge of the foot down. Step forward with you right foot. Place it between your hands. Raise your arms straight overhead. Try to do this in one breath. Exhale as you place your hands on the floor, bring your right foot back to meet your left foot and lower down to a push-up position. Either hover one inch from the floor or come all the way down. Inhale straighten the arms and roll on to the tops of the feet. Knees lifted. Toes pointed down. Push the chest forward. Look straight ahead. Exhale as you push the hips up. Lengthen the spine from your sacrum through the top pf your head. Press the heels toward the floor and lift the kneecaps. Repeat steps 7-10 bringing the left foot forward in step 7 Inhale as you either jump or walk the feet toward the hands. Exhale fold forward taking the chest toward the knees, look toward the toes. Inhale bend the knees and raise both arms overhead as you roll up to standing. Gaze up at your thumbs. Exhale lower your hands to your heart center palms touching. Begin and end with your hands at your heart center, taking a few deep breaths or chanting the sound of “Om”. Be free. Be light. Be joyful. Nanci Muriello is a local fitness instructor teaching Yoga, Pilates, strength training and Spinning in the southern New Hampshire area. She has extensive training, various certifications and is an avid practitioner of yoga having studied many styles in the USA, Costa Rica, Mexico and Thailand. Nanci teaches various classes at The Holistic Self Care Center in Nashua, NH www.thehsccenter.com and offers personal and group sessions. To contact her directly, email her at nancimuriello@yahoo.com. All article photographs shot on-site at The Holistic Self Care Center by Kim Bastien of KB Photographic. The Holistic Self Care Center can be found at, 12 Murphy Dr., Nashua, NH. For more information either call603-883-1490 or check there website www.thehsccenter.com