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  1. 10 reasons to start Rebounding
  2. 21 Day Challenge
  3. 22 ways to a good night sleep
  4. 3 dimensional personal training: Success through Synergy
  5. 3D training - the essence of functional training
  6. 7 things people should not be doing in the gym
  7. A healthy approach to addressing high cholesterol fears
  8. Blood Type Diet
  9. Circuits Interview
  10. Feldenkrais Method
  11. Homeopathy
  12. Hybrid Training
  13. Is GI the answer?
  14. Naturopathy
  15. Neurostructural Integration Technique
  16. Oh no, not another diet!
  17. Stretching and Strengthening
  18. Strong beginnings - success through synergy
  19. The Ins and Outs of Abdominal Training
  20. The cool down - faster recovery and avoid injury.
  21. Tools and techniques to improve eyes naturally?
  22. Training Barefoot
  23. Training Phases
  24. Walking - why you should be getting back to basics
  25. What is functional resistance training?
  26. Yoga's Sun Salutation
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Body articles

 

Sun Salutation

 

 

Yoga’s “sun salutation” to my mind is one of the most complete stretching series, and something I teach all my clients.

Each movement is coordinated with the breath – inhale as you extend or stretch, and exhale as you fold or contract. The Sun Salutation builds strength and increases flexibility. Different styles of yoga perform the Sun Salutation with their own variations (that one below is mine). If you look at each of the parts and compare them to the muscles I described that naturally become short and tight, you will see how impressive the series is.

For example here are two common stretches which you will see in this sun salutation:

 

Front of thigh (quads) stretch – Number 4 in the sun salutation

  

Calf stretch - Part of number 8 in the sun salutation    

 

 

 

 

 

 

Breakdown of the sun salutation

 

1.  Begin by standing in mountain pose, feet about hip width apart, hands either by your sides or in prayer position. 

    Take several deep breaths.

 

2.  As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet.

 

3.  Inhale and step the right leg back.

 

4.  Lift the leg and draw to the bum stretching the front of the thighs.

 

5.  Exhale and step the left leg back into plank position. Hold the position and inhale.

 

6.  Exhale and lower yourself as if coming down from a push up. Only your hands and feet should touch the floor.

 

7.  Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as 

     feels comfortable and safe. Lift your legs up so that only the tops of your feet and your hands touch the floor. 

     It’s okay to keep your arms bent at the elbow.

 

8.  Exhale, lift from the hips and push back and up.

 

9.  Inhale and step the right foot forward.

 

10. Exhale, bring the left foot forward and step into head-to-knee position.

 

11. Exhale, and in a slow, sweeping motion, lower your arms to the sides. 

     End by bringing your hands up into prayer position. Repeat the sequence, stepping with the left leg. 

 

This article is a snippet from my new e-book called the:   The 21 Day Roadmap to Health

 

To find out more about how to dramatically improve your health in 21 days then follow this link: 

www.21dayroadmap.com

 

Your 3d Coach

 

Craig Burton

 

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Disclaimer: The entire contents of this website are based upon the opinions of Craig Burton and 3dpts.com, unless otherwise noted. The information published herein is not intended to be used as a substitute for appropriate care by a qualified health practitioner.