Pranavayu WARM UP Series

This series of poses is used in one form or another in most PranaVayu classes to build heat within the body in order to facilitate further asanas and to stretch the body through the six ranges of motion. Order and relative position of the sequence, as well as minor variations in asanas, keep the series interesting and stretch slightly different portions of the body.

Though many cues can be used to move through the sequence, this guide will focus largely on the breath. Be present, breathe, and link movement with breath. More detail is on the way about moving into and out of each posture, as well as alignment information from various yogic schools of thought.

Adho Mukha Svanasana

Downward Facing Dog is frequently used to allow practioners to become aware of their bodies, strengthen their breathing and "come onto the mat," or set an intention for the practice. Alternately, Balasana (Child's Pose) can make an excellent starting pose for energetic practioners, as it will help to focus the attention inward.

High Plank

Inhale as you move slowly into the High Plank Position.

Though traditional Surya Namaskara moves swiftly, this sequence gradually builds in intensity, starting with slower and less vigorous motions in order to warm the body up gradually.

Chaturanga Dandasana

Exhale as you lower your body into the Four Limbed Staff Pose.

Urdhva Mukha Svanasana

Inhale as you rise into Upward Facing Dog. Press the heart forward and let the shoulders relax away from the ears.

Adho Mukha Svanasana

Exhale as you extend to Downward Facing Dog.

This pose is the beginning of the traditional Surya Namaskara A.

Vaanarasana

It may be easier to step forward, rather than jump, into Monkey's Pose at the outset of your practice. Be sure to link the motion so that you reach your full inhalation as your back lifts into the full expression of the pose.

Uttanasana

Exhale as you fold into the Intense Forward Fold. A break in the flow generally occurs here to allow the larger muscles of the hamstrings to start to lengthen. Legs are bent and arms are interlaced to increase the action of gravity and breath upon the torso. Use the inhalations to lengthen the legs and the exhalations to allow the torso to fall.

Utthita Hastasana

Inhale as you rise. The ascent to this posture is conducted with knees sightly bent to minimize tension on the spine at this early point in the practice.

Samastithi

Exhale as you draw your hands to the center of your chest.

Utthita Hastasana

Inhale as your hands rise into the Upward Facing Hands Pose.

Uttanasana

Exhale completely as you fold forward. Some classes present the opportunity to "swan dive" the hands to the floor, though drawing through the center of the body is equally valid.

Vaanarasana

Inhale as you lengthen your spine into Monkey's Pose.

High Plank

Exhale as you step or jump your feet back.

Chaturanga Dandasana

Continue the exhalation as you lower your body.

Urdhva Mukha Svanasana

Fill the lungs and expand the chest as you rise into Upward Facing Dog.

Adho Mukha Svanasana

Exhale as you flow back into Downward Facing Dog.

This pose marks the end of the traditional Surya Namaskara A. The Surya Namaskara series may be repeated a few times to build internal heat. After the heat has started to rise, move on from this pose into the rest of the series.

From this point on, transitions will be noted rather than shown.

Chandrasana

Transition from Adho Mukha Svanasana to Vaanarana on the Inhalation. Exhale to Uttanasana. Inhale to Utthita Hastasana. Interlace the hands above the head and allow the breath to carry you gradually into the full expression of the pose.

Use the breath to come back to Utthita Hastasana and transition to the other side. Once again, use your breath to come back to center.

Ardha Uttanasana

Exhale as you steeple your hands and draw them in towards your waist. Fold halfway forward and inhale as you extend your hands towards the front of the room for the Half Forward Fold Pose.

Uttanasana

Exhale as you fold from the waist, bringing your fingertips or hands to the floor.

Utkatsana

Inhale as you sweep your hands up to the sides of your head and bend your knees, allowing hips to drop.

Sukha Pasasana

In one smooth motion, exhale as you bring your hands to the center of your chest, continuing to exhale as you twist into the Easy Noose Pose. Use your breath to move you into the full expression of the pose.

Once full expression has been reached, inhale as you rise back into Utkatsana and exhale as you move into Sukha Pasasana on the other side. Inhale again as you return to Utkatasana.

AnuviTtasana

From Utkatasana, straighten the legs to Utthita Hastasana. Bring the hands to the waist as you spread your feet hip distance apart. Let your inhalation carry you into the Standing Backbend.

Uttanasana

Exhale as you transtion from the the Standing Backbend to the Intense Forward Fold. Hold for five breaths.

Uttanasana II

Inhale as you lift your spine, placing fingertips on the floor ahead of your feet. Lifting your toes off the ground to balance on your heels. Hold for five breaths as you contemplate the image of a waterskiing monkey.

Uttanasana III

Exhale as you fold forward, wrapping your arms around your legs and grabbing opposite shin with opposite hand. Bend the knees enough to make contact between the torso and the thighs; gradually work towards straightening the legs from there. Hold for five breaths.

Uttanasana IV

Exhale as you bring your interlaced hands to your low back. Fold halfway forward and inhale as you extend your hands towards the front of the room for the Half Forward Fold Pose. Hold for five breaths.

Finishing Vinyasa

Release your hands and swing them forward, inhale to Vaanarasana, exhale as you step or jump back to High Plank. Inhale to Urdhva Mukha Svanasana, exhale as you flow back to Adho Muka Svanasana.

PranaVayu™ Content courtesy of David Magone. All rights reserved.